5min WARM-UP

THEN

15min Max Push Ups + Bag Rows
Must Finish with a 1:1 Ratio At the End

THEN

50-40-30-20-10
10m Running Lengths
Step Ups
Bag Swings (25-50lbs)

Workout #2

Non Runners:
Level #1: 30min Run/Walk
Run 30sec-1min, Walk 2min
Level #2: 30min Run/Walk
Run 1min, Walk 1min

*Adjust intervals as needed but keep the same level for atleast 2 weeks

Runners/Other Activities
Steady State Work

30-45min 130-150HR