This workout will leave your exhausted. Power through it as long as you can maintain good form. If you become completely fatigued at any point, allow yourself some time to recover and move on to the next exercise.
Beginners: Complete exactly half of everything, and go at your own pace. Push yourself hard, but don't hurt yourself.
There should be 1 minute of rest between each activity
Warm-up: Jump Rope, Run, or Walk for 5-10 minutes and Stretch or Roll on Foam Roller
5 Minute Time Limit: Perform as many squats with a press as possible (or similar alternative).
1 Mile Run at 75% of race pace
25 jump squats
1/4 mile dash at 85% of race pace
3 sets of max push-ups. First set normal, second set wide, third set your choice
30 Russian twists w/medicine ball or weight
20 Full Supermans
20 Bicycle Crunches per Leg
Run 1/2 Mile at 60% of race pace
Yoga, rolling, or dynamic stretching
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