Started with a warm up jog with empirical walkers and good mornings. The routine consisted of a 30sec full out sprint followed by a 20sec rest, 30sec of low intensity exercise, 20sec rest and repeat. We did 8 full sets with the low intensity exercise consisting of: high slow flutters, high plank, LBCs, standard merkins, bridge march, staggered merkins, cannon balls and sprints. We then cooled down with a slow jog to the cars for some stretching. We didn’t cover as much distance but I, and I think I can speak for everyone else, was struggling to make it to the finish line.
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