Monday: 16 x 110m sprints….try to get each sprint under 15 seconds. Keep track of how many you get under the time. Take 30 sec. break between each sprint. POST YOUR TIME
Tuesday: Tabata Legs. Just as the running last week was 20 sec of work followed by 10 sec of rest. Each exercise will last 4 minutes. Air Squat (check video from last week to see form), Lunges VIDEO, & Wall sits VIDEO. Take a 1 minute break between each exercise. Your workout should take a total of 18 minutes. So bring a clock with you or find a partner and work with each other. POST YOUR TIME
Wednesday: Run a 5K (3.125 miles) if you are running it on a track it’s 12 and 1/4 laps. POST YOUR TIME
Thursday: 7 rounds of 10 Dips VIDEO, 10 Pushups, 20 situps (see video from last week), 10 Burpees (see last week video) POST YOUR TIME.
Friday: 4 rounds of 800m run. After each 800m run 200m backwards. Take as much rest after each 1000m as needed to be ready for the next. No more than 3 min of rest. Post time for each round. 800m is 2 laps around the track and 200m is a curve and a straight away. The 800 should not be jogged it’s a fast stride.
POST YOUR TIME.