YOU’RE GOING TO DO 10 X 100 METER SPRINTS, NOT SO BAD I KNOW BUT THE KICKER IS YOU ARE GOING TO DO PUSH UPS AND JUMP SQUATS BEFORE YOU SPRINT.  JUST SHUT UP AND GIVE IT A TRY.  THIS WILL BUILD THE EXPLOSIVE POWER YOU NEED AND BURN FAT AT THE SAME TIME.

START YOUR WATCH BEFORE YOU START THE WORKOUT THEN DROP DOWN AND DO 20 PERFECT PUSH UPS THEN AS SOON AS YOU FINISH THE LAST ONE EXPLODE UP AND TAKE OFF AT MAX PUT OUT.

WHEN YOU GET TO THE FINISH LINE, STOP YOUR WATCH AND TAKE A REST FOR AS LONG AS IT TOOK YOU TO DO THE PUSH UPS AND THE RUN, BUT THIS TIME ON THE WAY BACK YOUR GOING TO DO 15 JUMP SQUATS “ASS TO HEELS” AND EXPLODE UP AS HIGH AS YOU CAN AFTER EACH REP. AT THE LAST ONE TAKE OFF AT MAX PUT OUT AND STOP YOUR TIME WHEN YOU HIT THE FINISH LINE.

WHEN YOU GET DONE YOU WILL HAVE RUN 1,000 METERS AND DONE 200 PUSHUPS AND DONE 150 FULL JUMP SQUATS.

 NOT TO BAD FOR A DAYS WORK. AND ONLY A FEW MINS OF PUT OUT.