Set 1) --> 19 push ups --> 50% max intensity 50 yard run --> 15 side shuffles each side

on the way back --> 70% max intensity 50 yard run --> 7 carioca each side on the way back --> 85% max intensity 50 yard sprint --> back pedal on the way back **REST 1 MIN**

Set 2) --> 22 push ups --> full throttle 50 yard sprint --> 15 side shuffles each side back --> full throttle 50 yard sprint --> 7 carioca each side back --> full throttle 50 yard sprint --> back pedal back **REST 1 MIN**

Set 3) --> 22 push ups --> full throttle 50 yard sprint --> carioca back, switching lead foot every 4 cross overs --> full throttle 50 yard sprint --> side shuffle back, switching lead foot every 4 shuffles --> full throttle 50 yard sprint --> back pedal 6 steps, side shuffle 6, back pedal 6, other side 6 **REST 1 MIN**

Set 4) --> 18 push ups --> 6 step full sprint, 6 step coast; repeat for 50 yards --> 10 wide side shuffle each side back --> full throttle 50 yard sprint --> 7 carioca each side back --> full throttle 50 yard sprint --> back pedal back **REST 1 MIN**

Finish the workout with 1 last set of pushups to failure. (shoot for at least 25)

Take your time building up to this entire workout. If you are deconditioned or just starting a workout routine, none of your sprints should be over 70%, and your pushup count will be much lower. Start from your knees if you need to!

Total Work Done: Push ups- 106 Sprints- 12, distance= 600 yards Lat steps- 1 shit ton