08/21/2016 STFU & Let's get ON with it....

STFU AND Lets get on with this shit:
  

 WARM UP:
EASED into and sped up each round:
10 AIR SQUATS
10 LUNGES
10 PUSHUPS
 3 ROUNDS

JOG 200 M

  WORKOUT:
400 M RUN THEN:
 -40 AIRSQUATS
 -SPRINT 200 M
FOR 4 ROUNDS
then finish with 400 M RUN
 13:30