ADD ON (Reps and Exercise)

After every run you will add on a new exercise and increase your reps by one. I would suggest doing this workout with a friend or two... it's more fun that way! Thank you for the pattern inspiration Kelly Superak! Check out some other great workouts on her blog .

ADD ON... AGAIN

• 4 Goblet Squats 4 Burpees Run 100m 
• 5 Goblet Squats 5 Burpees 5 Thrusters Run 100m 
• 6 Goblet Squats 6 Burpees 6 Thrusters 6 Lunges Run 100m 
• 7 Goblet Squats 7 Burpees 7 Thrusters 7 Lunges 7 Tricep Dips Run 100m 
• 8 (of all of the above) + 8 Shoulder Push Ups Run 100m 
• 9 (of all of the above) + 9 Broad Jumps Run 100m 
• 10 (of all of the above) + 10 Squat Jumps Run 100m 
• 11 (of all of the above) + 11 Plank Rows Run 100m 
• 12 (of all of the above) + 12 Bear Crawls 
  • LAST ROUND will look like this 
    • 12 Goblet Squats 12 Burpees 12 Thrusters 12 Lunges 12 Tricep Dips 12 Shoulder Push Ups 12 Broad Jumps 12 Squat Jumps 12 Plank Rows 12 Bear Crawls Run 100m 

You can do this workout without any equipment, just do bodyweight exercises instead of using weights! I love doing this workout and changing it up... but always having that run!