One set resisted then one set unresisted:
Resisted Runs 4x40m
Unresisted Sprints 4x30m
MB Russian Twist 3×12 ea side
Single Leg Hip Bridge 3×10 ea leg
Hindu Pushups 3×10
Around AL parking lot there will be 100m checkpoints.
At each 100m checkpoint: your choice (either 5 BW squats, 10 alternated lunge jumps, or 15 super burpees) You can only choose one of these at each checkpoint and once you start you have to finish with the same exercise and then run to the next 100m checkpoint.
Score = total cumulative reps