“Let’s Run”

50 Squats

50 Jump Ropes 

50 Full Crunches

Sprints 

for 30 min 

(read more – it is more complex than it seems)

How to do it:  Start by performing 50 reps of the 3 exercises followed by a 50 meter Sprint.  Then decrease to 45 reps of each exercise followed by 2 sprints.  40 reps, 3 sprints.  35 reps, 4 sprints. 30 reps, 5 sprints.  25 reps, 6 sprints.  20 reps, 7 sprints. 15 reps, 8 sprints. 10 reps, 9 sprints.  5 reps, 10 sprints.  If are able to reach this in 30 minutes now start to work your back to the start. 10 reps, 9 sprints.  

The reps and sprints are always moving in opposite directions.  As you decrease the amount of reps you need to increase the amount of sprints, vice versa.