Treadmill:

Jog/run 40 sec. walk 20 sec.

Start @ 5.6 ---walk @ 3.8

Every time move the speed up .2    example 5.8, 6.0, 6.4 .....8.0

See how high you can get the speed.

**When you get above 7.0 just hop to the side rails and do slow squats instead of slowing down the treadmill.

If you can only get to 6.6, repeat starting from 5.6

 

Field:

Jog 100 yds, walk width of field, return

20 min do your best, no walking on length of field

 

Outside:

Set a timer for 40 sec/10 sec intervals

Rotate the following:

Jump squats - Speed skate - Jumping jacks - Switch lunges - Proper burpees in control