With a partner:
Sprint starts (30yd. rest/ work)
Then, alternating Tabata intervals (20 seconds work, 10 seconds rest) of:
x 16 (8 work intervals of each movement, alternating)
Our sprint start begins with chest on the ground in the bottom of our pushup position. On call of “GO!”, explode to your feet, sprint approximately 30 yd., and immediately get back on the ground.
Today, one partner starts at the “beginning” and one partner waits at the “end.” When beginning partner crosses the end, the other immediately sprints to the beginning and waits for “GO”.
*Airplane pushup starts with chest on the ground and hands off the ground.
Cool down: 800m run
Skill work: Burpee