CrossFit and Personal Training

• 1:00 plank
• 100 meter run
• 45 sec plank
• 100 meter run
• 30 sec plank
• 100 meter run
• 15 sec plank
• 100 meter run

Then,

• 1:00 banded hamstring stretch per side

2 Rounds:

• 30 Situps

Rest 30 seconds

• 30 Hollow Rocks

Rest 30 seconds

• 30 V-Ups

Rest 90 Seconds

10 Rounds:

• 100 Meter Sprint

90 sec rest in between

**Goal is to keep it the same time, every set.  Really focus on your split times.