Pop Your Heart

This workout will require you to go to a some type of Athletic Field.  You better be fast in case you have to out run Your Governor's Goons.

Skip: 10x10 yards  Walk back to the start position

Sprint at 75%:

6x20 yards

6x40 yards

6x60 yards

2 x 80 yards

2x100 yards

Stretch your entire body for 12 minutes.

Work from the Ground UP:

Calf

Hamstring

Quad

Low back

Shoulders