Warm up:
Jog 400m
Stretch and rotate muscles and joints
5 toes to bar leg lifts
5 walking lunges each leg
10 medicine ball squats (weights of any type)
10 side lunges each leg
3 weighted squats (barbell, sand bag, etc) with three
second hold at bottom x 5
Do the following 3x:
5 pullups, deadlifts, burpees, or other torso / core exercise
10 hanging leg lifts (toes to bar)
Sprint 200m
5 pullups, deadlifts, burpees, or other torso / core
exercise
10 hanging leg lifts (toes to bar)
Sprint 200m
Rest 1 minute between iterations
Run 4 miles (total of 5 miles with the earlier sprints
and jog (1600m)
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