10 min Warm-Up
Then:
Stretch
Then:
2×10 Air Squats
2x10ea Leg Walking Lung
2×5 Squat Jump
20 sec rest in between sets
Then:
1 mile Run @Moderate Pace
Then:
2x800m Run @Moderate-Hard Pace
1 min rest (walking at slow pace is rest)
Then:
2x400m Run @Moderate-Hard Pace
45 sec rest (walking at slow pace is rest)
Then:
1 mile Run @Moderate Pace
Then:
10 min Time Limit
100x Push-Up
50x Pull-Up
(Break up reps & rest as you like)
Then:
Stretch

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