Run, jump, push!

1 mile warm up

• 10 frog jumps*
• 20 push ups
• 20 single-leg squats (10 each leg)
• 20 dips
• 20 lunges
• 400m run

4x

• 8 100m sprints with a 50m walk as rest
• 2 rounds of stairs (Two rounds around the stadium, that is.  This is by no means is a massive stadium.  It totals about 22 reps of 20 stairs.)

*Start at the bottom of a set of stairs in a squatted position, jump up two stairs landing in a squatted position, and repeat! I’m sure there are many names for this exercise, but I call them frog jumps.