Announcement
Day 1: 30sec on 30sec off 15yard flat shuttles. Alternate between all forward, forward and back peddle, and shuffles. Go for at least 15 minutes, 20 if you can push it.
Day 2: 10sec on 50sec off hill sprints. Start by running as hard as you can for 10 seconds. Drop a cone at your initial 10sec distance. Return to your starting point. Sprint to the cone and jog back to your starting point. Start a new one each minute. If you do not have a good hill, then do the workout on flat group but switch to 15sec on 45sec off. Go for at least 15 minutes, 20 if you can push it.
Day 3: 45minute non stop jog.
Day 4: Repeat day 1
Day 5: Repeat day 2
I also challenge all to take 10 minutes a day and complete 100 push ups, 100 squat jumps, and 100 mountain climbers a day. I like to alternate in sets of 25.
