Thursday
400m Run
50 Lunges
40 Sit-ups
30 Thrusters
20 Ball Slams
10 Burpees
400m Run
10 Burpees
20 Ball Slams
30 Thrusters
40 Sit-ups
50 Lunges
400m Run
----------
Friday
1 mile run for time
Rest 1:2 (rest half as long as you ran)
800m run for time
Thursday
400m Run
50 Lunges
40 Sit-ups
30 Thrusters
20 Ball Slams
10 Burpees
400m Run
10 Burpees
20 Ball Slams
30 Thrusters
40 Sit-ups
50 Lunges
400m Run
----------
Friday
1 mile run for time
Rest 1:2 (rest half as long as you ran)
800m run for time