Warm up
1 minute plank
200 meter run
30 second plank
200 meter run
10 burpees
Strength
Bench press
3 reps every 30 seconds x 10 rounds at 50% heavy 2
Conditioning
0:00 1/4 miles run
3:00 8 tabata rounds of push ups
8:00 1/2 mile run
14:00 6 tabata rounds of push ups
18:00 3/4 mile run
25:00 4 tabata rounds of push ups
28:00 1 mile run
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