​  1 Minute Warm Up 

​

1. 45 Seconds Push-ups; 10 Seconds Rest

2. 45 Seconds  Pike Push-Ups; 10 Seconds Rest

3. 45 Seconds Burpees; 10 Seconds Rest

4. 45 Seconds Reverse Lunges; 10 Seconds Rest

5. 45 Seconds Jump Squats; 10 Seconds Rest

6. 45 Seconds Full Mountain Climbers; 10 Seconds Rest

7. 45 Seconds Bicycle Crunches; 10 Seconds Rest

8. 45 Seconds Flutter Kicks; 10 Seconds Rest 

9. 45 Seconds Plank Climbers; 10 Seconds Rest​​

​

30 Seconds Rest

Repeat x3

​

1 Mile run for Time

10 Minute Stretching, top to bottom

​

 

 

 

 

 

 

3 Mile Run For Time

10 Minute Stretching, top to bottom

​  1 Minute Warm Up 

​

1. 45 Seconds Diamond Push-ups; 10 Seconds Rest

2. 45 Seconds Dive Bomber Push-ups; 10 Seconds Rest

3. 45 Seconds High Knees; 10 Seconds Rest

4. 45 Seconds Pistol Squats Side #1; 10 Seconds Rest

5. 45 Seconds Pistol Squats Side #2; 10 Seconds Rest

6. 45 Seconds Knee Tuck Jump; 10 Seconds Rest

7. 45 Seconds Russian Twists; 10 Seconds Rest

8. 45 Seconds Hello Dollies; 10 Seconds Rest 

9. 45 Seconds Plank Jumps; 10 Seconds Rest

 

30 Seconds Rest

Repeat x3

​

1 Mile Run for Time

10 Minute Stretching, top to bottom

 

 

 

 

 

 

3 Mile Run For Time

10 Minute Stretching, top to bottom

​  1 Minute Warm Up 

​

1. 45 Seconds Plyo Push-Ups; 10 Seconds Rest

2. 45 Seconds Wide Grip Push-Ups; 10 Seconds Rest

3. 45 Seconds Plank Walk ; 10 Seconds Rest

4. 30 Seconds Reverse Lunges; 10 Seconds Rest

5. 30 Seconds Squats; 10 Seconds Rest

6. 30 Seconds Skaters; 10 Seconds Rest

7. 45 Seconds Knee Pulls; 10 Seconds Rest

8. 45 Seconds Hello Dollies; 10 Seconds Rest 

9. 45 Seconds Plank Walk out; 10 Seconds Rest

 

30 Seconds Rest

Repeat x3

​

1 Mile Run For Time

10 Minute Stretching, top to bottom

​

​

​

​

​

​

3 Mile Run For Time

10 Minute Stretching, top to bottom