Drawing inspiration from some of these short course races this year I wanted to give those that were on the “course” the rush of the race. As for the “audience” well we got a workout in of our own!
This workout was broken up into two teams. While two participants race the others were cheering and doing plank/squat/jumping jacks for 1 min on 1 min off. If doing on your own you can rest 5 min in between rounds while doing these exercises in this pattern.
.5 Mile Warmup jog 15 Pushups Tire/Agility Ladder run 30 Lunges Agility ladder to 15 slam ball 15 KB Swing 20yd Forward Bear Crawl/20yd Reverse Bear Crawl 15yd farmers carry out and back 15 Weighted Jump rope 15 Box Jumps 15 Burpees This was all done over a .5 mile course. If you do not have the ability to do this over a . 5mile try to do a 10 yard shuttle sprint in between each exercise.
Enjoy and Stay Hydrated!