We have had some pretty easy weekend since Labor Day which was more than a month and a half ago. In order to toughen up for nationals we did a Friday workout in anticipation of 3-4 hard days of ultimate in a week and a half.
20 sec:10 sec; sprint:jog for 4 minutes. I didn't do as well as I wanted.
4x
12 up downs (burpee without the pushup)
24 pushups
30 squats
200 m
I was good up until the the 3rd set of up downs which I didnt recover from till after our cool down jog. 31,32,36,32.
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