EQUIPMENT NEEDED: Dumbbells or NONE.
Buy-In: 4 minutes to run 0.4 miles and recover
Complete as many rounds as possible in 10 minutes
100 yard sprint
Cash-out: 2 minutes to run 0.2 miles.
Record your rounds and your times for the 0.4 and 0.2 mile runs.
“AB”-ril Workout #1: Perform after you have completed the warmup or at the conclusion of your workout.
30 seconds Hollow Body Hold
30 seconds REST