Layout:

Build a running track 200-250m and a static training area.

Workout:

• 20 x Mothers
• 20 x Mountain climbers
• 20 x Shoulder pushups
• 20 x Toetaps
• Run 250m
• 15 reps for each
• Run
• 10 reps for each
• Run

Form the class up along a line to pair them up, have them do 30 reps for each until everyone is formed up. Once everyone is there, send to get a bar between them and return to the static training area.

One partner will run a lap, while the other works through the 4 exercises for 30 reps for each by themselves. This is an individual workout, so they need to remember where they got too after the run so they can continue from where they were up to SO they are individually working through the 4 exercises for the reps by themselves. Once they have finished 30 reps for each, drop it down to 20 reps for each, then 10 reps for each, once they have finished they just work back up through 20 then 30 again.

• 30 x Bicep curls
• 30 x Upright rows
• 30 x Overhead presses
• 30 x Thrusters

Duration 30mins

• Tabata 6-7mins
• Badger hold
• Pump pushups