Every .4 of a mile perform 15 pull-ups for 2 miles (5 rounds)
Perform 4 Pull-Ups every .4 Mile
Every half-mile for the duration of your run, complete:
1 minute of jump rope
30 seconds of double unders
Bonus: Used a weighted jump rope
20 Second Dead Mill
20 Mountain Climbers
10 Leg Lifts
15 Second Dead Mill
10 Mountain Climbers
5 Leg Lifts
If you "prep" the treadmill for 2-3 seconds and then start your 20 second period you can get the most out of each dead mill
Get Your Run On!
Modified distances and exercises are as listed!