Day 2

Layout:

Mark out a static training area and a 250m track, ensure that you would out at least 2 x 50m lines for the static area.

Workout:

• Tabata (do one set followed by the other for 6 mins or 12 sets total)
• Diamond pushups
• Super situps

6mins

• 25 x Jumping jacks
• 25 x Cross countries
• 25 x Mountain climbers
• 25 x High knees running
• 250m run
• Drop 5 reps

Repeat 12mins

Handicap reps. Do a 30 sec set for each to workout out their reps for the following 3 exercises. Then combine the 3 exercises for a custom workout that should take 90 sec to complete. Once they finish their reps, they run a lap. When they come in for the second time they do 50 x toetaps. Once they finish their toetaps, they run another another lap to do their 3 exercises for their reps again. So essentially its their reps for the 3 exercises for one round, the next round is 1 exercise for the reps your dictate. They just keeping changing between the two every round.

• Burpees
• Shoulder pushups
• Pump pushups
• Run 250
• 50 x Toetaps
• Run 250m
• Burpees
• Shoulder pushups
• Pump pushups
• Run 250m

Duration 17mins

Tabata (do one set followed by the other for 6 mins or 12 sets total)

• Badger hold
• Tantrums