Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 482
Weights Used: None
Intervals: 20/10

Workout Breakdown:

Warm-up
01 - Low to High Sprints
02 - S2S Heismans
03 - 180 Jumping Jacks
04 - Dbl Bounce Squat Taps
05 - High Hurdle Steps
06 - Step-Up Swing Kicks

01 - Butt Kicks
02 - F2B Knee Sprints
03 - Traffic Sprints
04 - High Higher Highest Knees
05 - Washboard Sprints

06 - S2S Puddle Hop Sprints
07 - S2S Low Run Hops
08 - S2S Swing Hop Sprint-Overs L
09 - S2S Swing Hop Sprint-Overs R
10 - S2S In & Out Hurdle Sprints

11 - 180 Tri-Switch Lunges
12 - Jack Drop Lunges
13 - BW Side Lunge Switch Drives
14 - Sprinter Lunges
15 - S2S Shoestring Sprints

16 - Alt Step Jacks
17 - Tick-Tock Jacks
18 - L2R Diagonal Jacks
19 - S2S Star Jacks
20 - F2B Jack Sprints

21 - 1-2-3 Pause Sprints
22 - Alt OH Side Heel Taps
23 - S2S ISO Tap Sprints
24 - 180 Pause Sprints
25 - 180 Plyo Heismans

26 - In & Out Pedal March
27 - Agility Sprints
28 - Close Wide Pedals
29 - Wide Pedal Hops
30 - Lateral Sprints

31 - Mo-Towns
32 - Power Sprints
33 - U-Turn Taps
34 - Relay Sprints
35 - Rapid Relay Taps

36 - Dbl Drives
37 - F2B Ickey Sprints
38 - Sprinter Drills
39 - 180 Sprinter Drills
40 - 180 Fly Sprints

41 - Hacky Tap Hops
42 - Fast-Slow Tap-Unders
43 - High Climb Sprints
44 - 180 Jugglers
45 - Jugglers

Finisher - 3-Station Sprints

Cool-Down
01 - Kang Squats
02 - The Windmill
03 - Cossack Sweeps
04 - OH Side Stretch
05 - Walking Ham Stretch
06 - Wall Calves
07 - Flamingo L
08 - Flamingo R

My HR stats: https://flow.polar.com/shared2/7e965caff6be0105814f89030bdc127a
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.