Monday

Warmup for 5 minutes, alternating 10 reps of each the following:

pushups
squats
box/bench steps ups

After warmup:

1 mile run. Start out running and after 60 seconds break into a full sprint for 10 seconds. Then drop back to a jog pace for 60 seconds and break into a full sprint for 10 seconds. Repeat until you've covered one mile.


Scale overall distance to your fitness level.