CARDIO BLASTER.
Warm up with a large lap.
Deck slams with a medicine ball, one minute. Step ups on a step, one minute, switching lead foot at 30 seconds. Sprint 20 yards, jog backwards back, one minute. Repeat for two full sets.
Five dumpster sprints.
Jump rope, one minute. Suicides (3 points, longest point 20yds out), one minute. Run in place, lifting the medicine ball from your chest to above your head, one minute. Repeat for two full sets.
Three dumpster sprints then a short lap.
Step overs on the step, one minute. Bear crawls, one minute. Up/downs, with the medicine ball, one minute. Repeat for two full sets.
Cool down with a large lap.
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