Today, I am a little crunched for time, but I have a couple smaller blocks of time available. I was able to sneak a 30 minute HIIT workout in and I am on target for my projected week of 4 runs and two cross training workouts. In a 30 minute period, here is what I went through"
5 minutes of jump rope
3X the following:
30 Russian twists, w/ 12 lb. med ball
Max Pull ups
30 inch Box jumps, 10
1 min. Plank (front, then left, then right)
Push ups, 15
9 minutes of jump rope to finish
The only rest was a couple seconds to get to the next exercise and about 20-30 seconds betweens the sets.
I am going to try and get in a run later of 30-45 minutes as well.