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