5 x 200 and 400m. Rest 45 secs between the 200 and 400, then rest 1:30 between rounds. After complete, do 5 x 100m. All out efforts with enough rest to catch your breath and keep the heart rate high.
After complete with the running portion, give a max effort unbroken squat, push up and sit up a shot. Record your total number of reps.
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I managed to keep the 200s under 42s for all rounds. The 400s stayed under 87s. No land speed records, but I kept my goal of under 6:00 mile splits. The 100s at the end were tough. I kept those under 13s. My thighs were screaming at the end and I could only muster 38 unbroken air squats. I managed to eek out 41 unbroken push ups and 51 sit-ups before it was over. Good work today. The weather was awesome this morning.
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