WARM UP
200m run + 6 up downs + 8 air squats + 12 split jumps – 3x
WORKOUT
“STURGIS” – HERO
800m run
Then,
5 burpees
11 air squats
13 lunges
**19x**
Then,
800m run
CORE
Tabata (:20on/:10 off) rotating through each movement:
Plank
Side plank (R)
Side plank (L)
Crunches
Bicycle crunches
**3x – rest :30sec after final movement**