16 burpees

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
4x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)

shuttle run B: 3x 15m (start feet together, arms at sides, fall forward keeping eyes down and sprint forward 15m at the last possible moment, then back pedal to start line and repeat immediately)

4x 100m/person zig zag with partner (imagine cones set diagonally ~10m distance…partners face each other, one moves backwards diagonally using lateral shuffles and backwards running from cone to cone and the other partner moves forwards…at the end switch directions)

40s break between sets

10-25-50-50-25-10 suicides