19 September

Tabatta and Sprints

Tabatta
Pull-up
Push-ups
Air Squats
Bar Dips

If you're not familiar with Tabatta style workouts, you're in for a real treat.  Do 20 seconds of all out work followed by 10 seconds rest. Do this for 8 rounds per exercise. That's four minutes per exercise and allow 1 minute to rest between exercises. Score yourself with your lowest number of reps on any one set.

Follow that up with this:
Death By 10 meters; with a continuous clock
10 meters sprint the first minute
20 meters sprint the second
30 the third....
40 the fourth....and so on until you miss a round or can no longer hold pace.