Perform as many push ups as possible in 1 min

rest 1 min

perform as many sit ups in 1 min

rest 1 min

perform as many push ups as possible in 30 sec

rest 30 sec

perform as many sit ups as possible in 30 sec

rest 3 min

run 400m

rest 45 sec

run 400m

rest 45 sec

run 400m

rest 3 min

run 400m

rest 45 sec

run 400m

rest 45 sec

run 400m

walk for 4 min

  • Make the run tough – between a 1:45-2:00 pace
  • if you do not have access to a track, place a cone @100m then run to it and back 2x
  • 100m is 130 walking paces