Warmup:
4 rounds of:
- 5 x push-ups
- 5 x air squats
- 5 x sit-ups
- 5 x lunges
- Run 100 m
Training:
- 5 Rounds, for time:
- 30% max rep burpees
- 30% max rep sit-ups
- 30% max rep box jumps
- 30% max HR push-ups
- 30% max rep jump lunges
- Rest 30 seconds
- 2 rounds of:
- 800 m run
- 1:1 work-to-rest ratio (if the run took 3.5 minutes to complete, rest for 3.5 minutes, then run the next 800 m, if that run took 3.5 minutes, rest another 3.5 minutes, then start on the 400 m runs)
- 3 rounds of:
- 400 m run
- 1:2 work-to-rest ratio
Note: Run as fast as possible but at a pace you can repeat for all the prescribed rounds.