4-10-2020

1 Mile Run Warm Up:

Accumulate 7 minutes of a PLANK

-5 Burpees, 10 Push ups, 15 Air Squats every time you break from the plank.

3 Rounds

20 Ground Thumpers

20 Scissors (2ct)

15 Push Ups

15 Spidermans

10 Inverted Push Ups (pike position, top of head lowers to floor)

10 Get Ups (with weight if you have it)

3x 800M Run ( or 2 minutes out, 2mins back)

(80% effort – 2 minute rest in between)