This is amazing workout and I know it’s on you’ll love!
You will perform each exercise below resting only where it says to rest. Rest periods for this workout are up to you. Take as long as you need without slacking off.
Remember you want to push yourself in this workout so go hard but be sure to take enough rest so that form stays perfect throughout.
Notice how you are splitting the high intensity exercises and strength-based exercises. Really focus on pushing yourself in both!
You will go through this workout two times through.
1) Jog to warm up!
2) Sprint 100 yards (or sprint in place or do burpees for 20 seconds)
Rest as long as needed…
3A) Pushups: 20 reps
3B) Band Prisoner Squats: 20 reps
Rest as long as needed…
2) Sprint 100 yards (or sprint in place or do burpees for 20 seconds)
Rest as long as needed…
4A) Band Scapular Flys
4B) Split Squat: 12 reps each side
Rest as long as needed…
5) Sprint 100 yards (or sprint in place or do burpees for 20 seconds)
Rest as long as needed…
6A) Close Grip Pushups: 10 reps
6B) Band Mountain Climbers: 10 reps each side
Rest as long as needed…
7) Sprint 100 yards (or sprint in place or do burpees for 20 seconds)
Rest as long as needed and complete 1 more round for a TOTAL of 2 rounds.