bodyweight workout: classic running drills

WARM UP (15 minutes)
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, squats, tuck ups, good mornings, regular pushups, bench dips
- 3 rounds, 30 seconds each of: front plank, left side plank, right side plank, back bridge

SPECIFIC WARM UP (3-5 minutes)
running drills
Do 3 rounds, 20 reps each of:
- high knees
- cheerleader run
10 second rest in between rounds

(Make sure you stay light on your feet, minimizing your contact with the ground. Do not land on your heels. If you don't have room to run, you can do these in place. )

WOD (Workout of the Day, 10-15 minutes)
Run 200m
10-9-8-7-6-5-4-3-2-1 repetition rounds of the following:
- pushups
- tuck ups
- good mornings
Run another 200m

(If you do not have space to run, you can do 100 heel to rear running or jumping jacks instead.)

* High knees:
- Run and try to drive your knee up to chest hight on every stride. Focus on flexing your hips.

* Cheerleader run/Butt kicks:
- Minimizing hip movement, run and try to touch your heel to your bottom on every stride. Focus on flexing your knees.