This will be your first workout so that you and I have a basis of where you are starting physically. We will revisit this workout every 6 weeks to track your fitness progress.
Warm up:
run 400 m (1 lap around the track)
followed by 3 rounds of:
10 push ups
10 crunches
10 good mornings (demo video - put your hands behind your head if you do not have access to a weight bar)
10 squats (make sure your hip crease goes below your knees)
Work out:
10 min AMRAP (as many rounds as possible) of
20 squats
15 crunches
10 push ups
followed by a 1 mile run as fast as possible
Post in the comments your # of rounds (plus any additional movments if applicable) as well as your mile time - be sure to include your name!
For example: If I had completed 5 full rounds plus the squats and 7 crunches of my 6th round and a 12 min mile, I would post it as Coach Cosgrove: 5 + 27/12 min
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