Tested this out this morning in my driveway with my two favorite clients...making sure it's usable for my hard core 5:45 AM Athletic Conditioning crew tomorrow.
METABOLIC RUN: The sprints are the length of a long driveway, one length of a block in your neighborhood, or the horizontal/sideways length of a soccer field
*Use one set of dumbbells (as heavy as you can tolerate; I used 15 lbs. this morning)
1) Sprint there and back - 15 sec REST
2) 10 total Push-up to Row (w/ dumbbells) - 15 sec REST
3) Frog Hop there, Sprint back - 15 sec REST
4) 10 Squat Jumps (w/ dumbbells held down at sides throughout) - 15 sec REST
5) 20 Overhead Press to Side Shuffle there and back - 15 sec REST
6) 15 Sumo Dead Lift High Pulls to Sprint there and back - 15 sec REST
7) Suicide Run (run fwd to half-way mark, run bkwds back, run full length, run bkwds back) - 15 sec REST
8) 10 Burpees - 15 sec REST
9) 20 Air Squats to Spring there and back - 15 sec REST
10) 15 Squat Thrusters to Karaoka there and back - 15 sec REST
11) Sprint there, 20 Squat Jumps, Spring back - 15 sec REST
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