High Intensity Interval Training

S-3 Sprint Workout

a. 50 sets of bleacher walk runs (active warmup)

b. 10×10 100 yard sprints (45 seconds between reps)

c. 2×400 yard gassers (length of football field and back twice, 2 minutes rest between)

d. Lunge 25, run 50, lunge 25 (8 sets no rest)

e. 20 clap pushups or 30 regular pushups, sprint 40 yards and repeat with no rest (10 reps)

f. 25 yard sprints rapid fire (no rest) 10 reps