DEATH BY SKINNY RUNNER

Format: This is a for time workout.

Set-Up:

• Measure out 400 meters however you want or utilize a 400 meter track.
• Have a white board, poster board, or even a pizza box with the workout progression written out so you don’t forget the “NEXT EXERCISE“.

THE WORKOUT

1. 100 Gas Pumpers (Knees to Chest – watch the video)
2. 50 Jump Rope
3. 1 mile run
4. 25 Hello Dollies (seriously, watch the video)
5. 25 Burpees
6. 50 Jump Rope
7. 400-meter run
8. 25 Hand Release Merkins (we explain a lot in the video)
9. 25 V-Ups
10. 50 Jump Rope
11. 400-meter run
12. 25 Leg Raises
13. 25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
14. 50 Jump Rope
15. 400-meter run
16. 25 4-count flutter kicks (watch the video)
17. 25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
18. 50 Jump Rope
19. 400-meter run
20. 100 Big Boy Sit-ups
21. 50 Jump Rope
22. 1 mile run