Part 1:
Running
20 Minutes- Low Speed or Walk
10 Minutes- Medium Speed at comfortable pace
10 minutes- Run as fast as possible, but don’t sprint
Part 2
Sprints
60-90 seconds break in between
1. 10 Second Sprint
2. 20 Second Sprint
3. 30 Second Sprint
4. 20 Second Sprint
5. 10 Second Sprint
Push Ups
Right After a Sprint
B:2 i:6 a:10
B:4 i:10 a:14
B:8 i:14 a:20
B:4 i:10 a:14
B:2 i:6 a:10
Squats
Right after Press Ups
B:4 i:10 a:20
B:6 i:14 a:30
B:10 i:18 a:40
B:6 i:14 a:30
B:4 i:10 a:20
