October 31, 2015 admin 11/01/2015: Sprint and Squats! SUNDAY WORKOUT Warmup: Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 10 one-footed Lateral Jumps (each foot). EQUIPMENT NEEDED: None. Complete as many rounds as possible in 12 minutes 100-yard sprint 10 Squats Record your rounds.