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Exercises

Set 1: 1 round
Jogging
Effort: Light
Jogging
3 minutes
Treadmill Running
Treadmill Running
1 minute
Sprint 8.5 Or Higher
1 minute
Walk At 3.5
1 minute

Set 2: 1 round
Incline At 2%
10 seconds
Treadmill Running
Treadmill Running
1 minute
Sprint 8.5 Or Higher
1 minute
Walk At 3.5
1 minute

Set 3: 1 round
Incline At 4% For This Set
10 seconds
Treadmill Running
Treadmill Running
1 minute
Sprint 8.5 Or Higher
1 minute
Walk At 3.5
1 minute

Set 4: 1 round
Incline At 6% For This Set
10 seconds
Treadmill Running
Treadmill Running
1 minute
Sprint 8.5 Or Higher
1 minute
Walk At 3.5
1 minute
Transition
Transition
30 seconds

Set 5: 1 round
Hammer Curls
Hammer Curls
1 minute
Bicep Curls
Bicep Curls
1 minute
Wide Bicep Curl
1 minute
Band Bicep Curls
Band Bicep Curls
1 minute
Tricep Kickbacks
Tricep Kickbacks
1 minute
Tricep Extensions
Tricep Extensions
1 minute
Bench Skull Crusher
Bench Skull Crusher
1 minute
Dumbbell Deadlift
1 minute
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Deadlift To Upright Row
1 minute
Squat With Weights
1 minute
Squats With Overhead Press
1 minute
Overhead Press
Overhead Press
1 minute
Transition
Transition
30 seconds

Set 6: 1 round
Jog 5.5-6.5
1 minute
Sprint 8.5 Or Higher
1 minute
Walk At 3.5
1 minute
Run At Race Pace 7-9
2 minutes
Walk At 3.5
1 minute
Run 7-8
1 minute
Run Increase 2 Full Points On Speed 8-10
1 minute
Run Decrese 8-9
1 minute
Run Increase By 2
1 minute
Walk 3.5
1 minute
Sprint!
Sprint!
1 minute
Transition
Transition
30 seconds

Set 7: 1 round
V-Sit Crunches
V-Sit Crunches
1 minute
Vertical Leg Crunches
Vertical Leg Crunches
1 minute
Crunches
Crunches
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Push-Ups
Push-Ups
1 minute
Elbow Plank
Elbow Plank
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Lat Pull Over On Bench Or Ball
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Closed Grip Chest Press Dumbells Together
1 minute
Hammer Press
1 minute
Hammer Press Close Grip Combo
1 minute


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