Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.
3 rounds of: 10 parkour squats/air squats, 10 sit ups, 50 ft quadrupedal movement.
As quickly as possible:
Lunge walk 100m, then lunge walk backwards 100m. Make sure your knee touches the ground on every lunge.
Same as above, only do this for 200m.
Same as above, only do this for 300m.
Must be completed in 8 – 10 minutes.
3 x 100m sprint.
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