Warm up:
Stretch
Rotate
Main set:
Run 2.5 miles
Rest 1 minute
Run a steep hill and perform 15 burpees at the top and return to start. Rest for 1 minute
Repeat for a total of 5 times (this added 1 mile to the run distance)
Run 1 mile home
Do the following in as many sets as necessary to perform
a total of 50 pull ups, 100 push-ups, 150 air squats. (The burpees
conducted earlier count as push-ups and air squats):
50 pull ups (at least 30 pull ups with leg lifts)
25 push ups
75 air squats
Cool down:
Walk
No comments:
Post a Comment