Day 13: Jump and Sprint

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Warm-Up

Warm-UpTimeVideo
jump roping5 minutes
squats1 minute
lunges1 minute
Any other movements you want to add in!

Jump and Sprint

Circuit A

Directions: Do the following circuit 5X through! Recover 30-60s inbetween each round

ExerciseRepsVideo
run (if you don’t know how far 100m is, run as fast as you can for 30 seconds)200m (60s)
Walk to recover double unders30
jump lunges5 per side

Circuit B

Directions: Run as fast as you can for 2 minutes. Recover for 1-2 minutes by walking. Do this a total of 5-8X through. Listen to your body…if you are totally dead and your form is falling apart on round 5, stop. Do up to 8 rounds.

ExerciseTimeVideo
Run2 minutes
Recover by walking1-2 minutes