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01

​  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

02

 

 

 

 

 

 

3 Mile Run For Time

10 Minute Stretching, top to bottom

03

​  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

04

 

 

 

 

 

 

3 Mile Run For Time

10 Minute Stretching, top to bottom

05

​  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

06

3 Mile Run For Time

10 Minute Stretching, top to bottom

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