Warm Up:

400 m Run / 500 m Row

25 Sit Ups

25 Push Ups

25 Air Squats

25 Lunges

25 Arm Circles (fwd&bk)




Coach Choice


"Annie" On the Run ~ Star Spangled Style

400 m Run (or 600 m Row, yes - 600)

50 Sit Ups

50 Double Unders (200 singles - yes 4:1)

400 m Run (or 600 m Row)

40 Sit Ups

40 Double Unders (160 singles)

400 m Run (or 600 m Row)

30 Sit Ups

30 Double Unders (120 singles)

400 m Run (or 600 m Row)

20 Sit Ups

20 Double Unders (80 singles)

400 m Run (or 600 m Row)

10 Sit Ups

10 Double Unders (40 singles)

400 m Run (or 600 m Row)


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