3 stations, :45 seconds at each.
Level change– squat, lunge
“Abmat” situp*, V-up
Plyometrics– burpee, broad jump, 10yd. sprint start**
Workout ends when 300 total reps are accumulated between the three stations. How long you work today depends directly on how hard you work. Vary movements by round if you choose.
*Our basic situp: soles of your feet together, back flat on the ground to start, and a flat back, hips through position at the top.
**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 10 yd., and immediately get back on the ground.