Run
Options: go faster or slower —> adjust to 100-m.
🤰 walk and use this as a recovery movement.

Jump Rope
Options: perform Double or Single-unders —> perform 1-min. of practice reps (skills & drills!).
🤰 perform low Step-ups (3-4”) at a slow, recovery pace.
No Rope? Perform Jumping Jacks.

Staggered-hand Push-ups
Options: raise/lower height of the object you’re using to elevate your hands —> perform on knees or toes —> adjust to 8-10 reps.
🤰 perform Quadruped Shoulder Taps.
Equipment: weights or books to elevate hands onto.

Russian Twists
Options: use a heavier or lighter weight —> have heels off the ground without weight —> place heels on the ground with weight.
🤰 perform Seated Side Reaches, total.
Equipment: single weight like a dumbbell, backpack, kettlebell.

📍200m run route mapped out or jump rope.
✅ Optional weight for Russian Twists