Set up a cone @ 50m (65 walking paces)
300m sprint (down and back 3x) rest/walk 3 min
200m sprint rest/walk 2 min
100m sprint rest/walk 1 min
repeat cycle 3 times
rest 5 min
each ff perform the following as fast as possible:
12 push ups
12 sit ups
11 push ups
11 sit ups
10 push ups
10 situps
9,9…..all the way to 1
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