Workout: Sunday Sprint

Warmup:

2 x 10 Wall Squat

2 x 5 Air Squat

2 x 5 Jump Squat

2 x 5 Tuck Jump

10 Burpees

Playout:

20m Bear Crawl

20m Crab Walk

20m Crocodile Walk

20m Duck Walk

20m Bunny Hop

Workout: 

21x Plate Shoulder Press (25kg)

21x Pull-Ups

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15x Plate Shoulder Press (25kg)

15x Pull-Ups

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9x Plate Shoulder Press (25kg)

9x Pull-Ups

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400m Sprint

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup