40 Jumping Jacks
30 Body Weight Squats
20 Plank Shoulder Taps
Athletic Stamina Set:
Pancake Squat To Overhead Press 10 x 5
Pancake Sit-Ups 10 x 5
Pancake Straight Leg Deadlifts 10 x 5
Pancake Slams 10 x 5
Rest 1 minute
3 Mile Tempo Run [Make This Run On The Trails]
Warm up with 1 mile easy;
Run 1 mile at high intensity;
Cool down with 1 mile easy.
Beginner Version: Reduce Part I rounds to 7.
Advanced Version: Choose a heavy pancake 30+ pounds for women, 40+ pounds for men.