WARM UP (10 Min)
400m Run
10 Supermans
15 HR Push-Ups
15 Glute Bridges w/ Pause
15 V-Ups
10 Bird Dog Crunches (5 /side)
MOVE STEADY (24 Min)
Every 4:00 for 24:00
200m Run
24 Air Squats
12 Strict HSPU or Push Ups
FOR COMPLETION (8 Min)
2:00/side Banded Hip Flexor Stretch
1:00/side Banded Hamstring Stretch
2:00 Frog Stretch
NOTE:
If all of the Machines are taken up, sub in Burpees in place of the Calories with 15-20 reps