This is a shorter one this week, but by no means easy. We had a kid throwup doing these. Hope you guys have better luck with them then he did.
1. 3 sets of 4. 60 seconds in between reps (this is the approximatetime it will take to walk back down the hill. So no rest beyondwalking back down.) 4 minutes btw sets.
2. Plyos - 3 sets of: 30 seconds of squat jumps, 30 seconds of lungejumps, 30 seconds of side to side one leg jumps (skater jumps).
3. 4x15 Burpees. Stand straight up, bend down into push up position.Do push up. Pull legs in and stand straight up and do calf jump(almost no leg bend). that's one.
4. 2x45 second bridges. straight, left, right.
You know the drill... feel free to send feedback and questions.