Friday Workout

Here is the workout I created for my Squadron’s Friday morning “Monster Mash”.

This is a great one, anyone can do it, almost anywhere and no equipment required!

For Time:

Run 1 mile

100 Push-ups

200 Sit-ups

300 Air Squats

Run 1 Mile

You can break up the work in the middle any way you like (e.g. 10 sets of 10 push-ups/20 sit-ups/30 squats).

And you can scale this workout out to your current fitness level. (e.g. Run a 400, do 30/60/90, Run a 400)

Or if it’s too easy (a sprint for you the whole way); throw on a weighted vest or pack and give it a shot.

This is for time, so perform quality movements but keep moving, that way you can try to be a little faster the next time you do it.

Have fun!