Warmup lap

Every minute on the minute x 20 minutes

Even minute= do 6-10 pushups or hand release pushups

Odd minute= do 6-10 sit-ups, cross leg reverse crunch, or 30 sec low plank

Once complete, run/walk for 28 minutes in the following manner:

Jog 3 min, walk 1 min x 7 sets (4 min per set * 8 = 28min total)

Optional - run fast the final 20-30 seconds of each 3 min window

Delta 12 summer fitness challenge=

Guardian Arena Regionals!

Option 2-

10-9-8-7-6-5-4-3-2-1

Pushups

Sit-ups

(Complete 10 pushups, 10 sit-ups, 9 pushups, 9 sit-ups, and so on down the ladder)

Then complete-

4 x 400m with 2 min rest between each lap

Each lap should be at or slightly faster than goal 1.5 mile PR pace