This morning coach was competing at an event in Northridge. He posted the workout for those that wanted to still come out and do our thing. I was sort of the unofficial organizer of the morning....which worked out as my foot is still bugging me so I was unable to run or lunge effectively or efficiently for that matter. So it worked great as I was able to keep time and encourage folks and get a little sweat in for myself.
Here is the work out as RXed...I had to scale back on the lunges as well as not run at all.
Warm-up: Run 5-6 min + dynamic stretching and mobilization + 10 lunges, 10 jumping lunges, 10 snap-ups x 4
Every minute on the minute for 10 minutes
Part 2 (w/partner)
Partner 1: 1 gasser (lightpost and back, tree and back @100%) approx 50 ft and 100ft.
Partner 2: hold any type of plank including side planks
Switch and continue until each partner has done 5 gassers
Part 3 (if time allows):
2 long laps for time at 100% effort
Great morning in the park!