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Warm-up

2 steps · about 2 min

  1. Jumping jack30 s
  2. Air squat10 reps
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Work 1

4 rounds · about 14 min

  1. Repeat 4 times
    1. Goblet squat15 reps · 16 kg
    2. Push-up10 reps
    3. Run200 m · 5:00 /km
    4. RecoverRest1 min
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Work 2

3 rounds · about 5 min

  1. Repeat 3 times
    1. Plank40 s hold
    2. Crunch15 reps
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Cool down

1 step · 1 min

  1. Hamstring stretch30 s hold · each side
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