Do the following circuit 3 times, resting for 30 seconds between circuits. Then move into the 1-mile finish… Alternating Diagonal Lunge (15/side)
Renegade Pushups or Normal Pushups (15)
Inverted Row or Strap Row or Bodyweight Row (15)
Burpees (10)
Run 1 mile as fast as possible and record your time. Then try to beat your previous time the next time you do this finisher/1mile run.
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Do this routine for time or reps, choice is yours :
DB or KB swing (burpees)
Push up
Goblet squat with the DB or KB (prisoner squat)
DB bent over row (wall sit stick up)
Mountain climber or jumping jack
Plank recovery
Repeat this circuit up to 5 times. Rest when needed.
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Do the following circuit as shown:
Sprint (10 secs), rest 1 minute
Sprint (20 secs), rest 1 minute
Sprint (30 secs), rest 1 minute, then…
Burpee/Spiderman Pushup Combo (10)
Walking Lunges (10/side – 20 total)
Jumping Jacks (30) Rest 1 minute, then …
Sprint (10 secs), rest 1 minute
Sprint (20 secs), rest 1 minute
Sprint (30 secs), then…
Burpee/Spiderman Pushup Combo (10)
Walking Lunges (10/side – 20 total)
Jumping Jacks (30) Rest 1 minute, then …
Sprint (10 secs), rest 1 minute
Sprint (20 secs), rest 1 minute
Sprint (30 secs)
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Find a hill that is about 25m long. Do as many hill sprints as possible in 12 minutes. Once the 12 minutes are up, rest 2 minutes and then do the following circuit ONE time resting only when needed:
Switch Lunge (12/side)
Burpee/X-Body Mountain Climber Combo (12)
Skater Hops (12/side)
Decline Pushups (12)
Alternating Crossover Lunge (12/side)
Bodysaw (MAX reps)
Indoor option – Replace the hill sprints with any sprint substitution exercise for 10 seconds.
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Do the following circuit 3 times:
Shuttle Sprints (15 secs), rest 1 minute
Sprint (15 secs), rest 1 minute
Shuttle Sprint (15 secs), rest 1 minute
Sprint (15 secs), rest 1 minute
Then… Total Body Extensions (100)
Indoor option – you can replace shuttle sprints with Skater Hops
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