"Simple but not easy"
3 rounds
15 min run
rest 3 min
Mark your starting point before the first run. after the 15 min rest mark stay at this area and mark another starting point. In the second run you try to pass yout 1st starting point. Do this again with your 3rd run so that each 15 min gets faster.
4 sets of:
5-8 1,5 bulgarian split squats right leg (1 sec. hold at bottom + half way up)
rest 30 sec.
5-8 1,5 bulgarian split squats left leg (1 sec. hold at bottom + half way up)
rest 30 sec.
6-12 push ups with 3 sec. hold at bottom
rest 30 sec.
3 sets of:
6-10 single leg deadlift (each side - wtd. contralat.)
15 sec. Y-W-T hold each
15 sec. single arm march each pos: OH, FR, Farmers (each arm)
Every 5 min for 25 min
10 alt. SA devils presses
20 V-ups / T2B
30 jumping airsquats / Boxjumps