After warming up. ... (I always suggest our daily P.E. warm up at a minimum)
For Time...(for time means as fast as possible while still maintaining GREAT technique)
Try to complete all 3 parts within 15 minutes.
15:00 min time cap
Part 1
800 Meter run (roughly 1/2 a mile)
Part 2
2.4.6.8.10.12.14.16
Mountain Climbers and Jump Switch Lunges
Example
2 Mountain Climbers--> 2 Jump Switch Lunges
4 Mountain Climbers-->4 Jump Switch Lunges
Continue to increase by TWO until you reach a total of 16 repetitions of each.
Part 3
800 Meter run (roughly 1/2 mile)