WARM-UP: JOG IN PLACE, SIDE STRADDLE HOP, MOUNTAIN CLIMBER - 10 to 15 REPS EACH
 
WORKOUT:
CARDIO ( > 80% MHR)
 
SPLIT INTO TWO GROUPS (Green on one side, Blue on the other)
 
JOG 2 MINUTES
 
SUICIDES - 

SET 1
LINE 1 - BROAD JUMP
LINE 2 - SPRINT
LINE 3 - SIDE STEP
LINE 4 - SPRINT
 
SET 2
LINE 1 - BEAR CRAWL
LINE 2 - SPRINT
LINE 3 - LUNGE
LINE 4 - SPRINT
 
SET 3
LINE 1 - SPRINT
LINE 2 - SPRINT
LINE 3 - SPRINT
LINE 4 - SPRINT
 
JOG 2 MINUTES
 
BREAK
 
PYRAMIDS
 
SET 1 - Group 1 completes exercise while Group 2 waits, then Group 2 completes the exercise while Group 1 waits...continue until completed. The number in parenthesis is for GREEN GROUP!!
 
Exercise 1 - Mountain Climber - 15x5 (Green 9x3) (read: 15 by 5 - so group 1 does 5, then group 2 does 5; then group 1 does 10, group 2 does 10, group 1 does 15, then group 2 does 15).
 
Exercise 2 - Flutter Kick - 15x5 (9x3)
Exercise 3 - Jump Thruster - 15x5 (9x3)
Exercise 4 - Burpee - 9x3 (6x2)
 
JOG 2 MINUTES
 
AB BUSTER!!!
 
10 to 15 REPS EACH EXERCISE - Back to back with no break. In cadence.
 
FLUTTER KICK, LEG LIFTS, TOE TOUCHES, SUPINE BICYCLE, WIPER, SUPINE KNEE BENDER, FLUTTER KICK (yes again).
 
COOL DOWN - Good ab and lower body stretch.