NEED FOR SPEED
Hit the track or local football field for todays session. No equipment necessary, just a big heart and the willingness to push through the pain.
Start with 10 Pike push-ups, lowering yourself down slowly and pushing up explosively then move into jump squats. After you have completed all of your push-ups and squats, immediately break into a sprint.
After you have sprinted 100 meters, hit the go button on your stopwatch and start walking back to where you started very slowly. Shake it out on the way back and focus on controlling your breathing.
10 Pike push-ups
10 Jump squats
Rest 90 seconds