Spend 1 minute in a jog/run followed by a 30 second burst of speed. Then pop out 30 seconds of squats. Repeat this 2-minute cycle.
During that second sprint, scan the trail for a tree or rock wall or something at least 5 feet high.
4 minutes of Strength
- Spend the next minute in a phantom chair sit. Place your back against the object, bend your knees 90 degrees and sit in a phantom chair. Those legs will start to tremble after a bit, but do your best to stay in position.
- Wall Push-up Aways - Stand up and face the object. Let your body fall towards the object arms extended, and as your hands make contact, PUSH your body back to standing position. Repeat for 30 seconds. Then isolate by only using the right hand for 30 seconds. Then the left for 30 seconds. And go back to both hands for the final seconds.
- Turn around and spend one final minute in a phantom wall sit.
Jog for 30 seconds and sprint for 30 seconds. Repeat twice more for a total of 3 sprints. During your final sprint, scan the trail for a clean place to finish your workout.
Hit the ground in standard plank position. Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels.
Hold this position until your body starts to shake and your abs fully exhaust (a minumum of 1 minute).
Your cool down is to turn around and enjoy Mother Nature as you make your way back!