WARM-UP:
*100-80-60-40-20-10 x Jump Rope
*10-8-6-4-2 x Air Squat and Hand-Release Push-Up
*Dynamic Stretches
“THE FOUR:” (using the length of the main room @ S3, ~10 meters long))
4 Rounds -
*400m Run or Row
*4 lengths x Broad Jump
*300m Run or Row
*3 lengths x Walking KB Goblet Lunge
*200m Run or Row
*2 lengths x Burpee-Lateral Hop
*100m Run or Row
*1 length x alt. Pistol Squat Walk (mod: toes-down single-leg squat)
SUGGESTION: Row in rounds 1 and 3; Run in rounds 2 and 4 (will total 2000m Row and 2000m Run)(this is LONG!...expect it to take at least 50-60 min. to complete all 4 rounds)
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