Workout 8421

Workout 8421
 
Warm up:
20 lunges
20 high knees
20 butt kickers
20 side lunges
50 jumping jacks
20 air squats
 
Then:
Run 2 miles for time
Rest 10 minutes
Run 1.5 miles for time
Rest 5 mins
Run 1 mile for time
Rest 2:30 min
Run 800m for time
+
Then
+
Accumulate 10 minutes in a plank
*every break x20 burpees
 
Cooldown: Walk 200m, dynamic stretching for 10 mins.
 
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Please consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experience chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity. Also if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this training plan if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you encounter an injury while performing this plan please seek medical advice before continuing. The use of any information in this program in solely at your own risk.

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