Day 1: Speed and Stamina

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Warm-Up

Warm-UpTimeVideo
on the bike, incline treadmill, or jog3 minutes
air squats45s
side bend sit get ups45s
rotational rocking45s

Speed and Stamina

Direction: Do the following exercises for 40s, then recover for 20s. Complete the circuit 3X. Take a full minute off after each full round.

ExerciseTimeVideo
side to side slalom burpees40s
recovery20s
exploding step ups40s
recovery20s
jump lunges40s
recovery20s
high knees (pull up as quickly as you can and as high as you can)40s
recovery20s
hollow rocks40s
recovery60s