1 mile warmup run (try to make each lap progressively faster)
Static Stretching
Tabata Run (8 sets of 20 sec on / 10 sec off)….try to stop relatively quickly and stay in place until you hear the command to go again.
Rest 3′
Tabata Squat (8 sets of 20 sec on / 10 sec off)….where score = lowest round
Rest 3′
Tabata Run (6 sets of 30 sec on / 15 sec off)….try to stop relatively quickly and stay in place until you hear the command to go again.
Rest 3′
Tabata Sqat (6 sets of 30 sec on / 15 sec off)….where score = cumulative rep count
Static Bar Hang: 3 x 30 sec (use weight or technique to challenge)
Static Hand Stand Hold: 3 x 30 sec