Warm Up
200m Run
15 x air squats
15 x walking lunges
15 x press ups
15 x sprinter starts
sets = 3
Main Set
200m run
20 x air squats / 15 x 5kg squats / 10 x 10kg squats / 5 x 10kg squats
20 x walking lunges / 16 x kg walking lunges / 10 x 10kg walking lunges / 6 x 10kg walking lunges
20 x press ups on knees / 15 x press ups on knees / 10 x full press ups / 5 x full press ups