If the weather prevents you from running, substitute the sprints for 30 reps with a jump rope.

Perform any of your favorite warmup exercises for 4 minutes:

Then Do: (see how far down the list you can make it)

20 pushups

Sprint 30 yards

5 burpees

Sprint 30 yards

10 walking lunges

Sprint 60 yards ( not a typo-I threw a couple of 60’s in-for extra effort put a right hand turn in at the mid point to simulate rounding 1st on a double)

5 pull ups

Sprint 60 yards

20 push ups

Sprint 30 yards

5 burpees

Sprint 30 yards

10 walking lunges

Sprint 30 yards

5 pull ups

Sprint 30 yards