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·         Every Wednesday, in addition to your speed work, you will be presented with a “Workout of the Week” or WOW!

·         The WOW will be a total body, combat readiness/functional movement focused workout with a challenge (time or repetition).

·         See if you can meet or beat the challenge. How do you compare to your friends? Fellow Soldiers? The Commander?

100m Burpees
This one is simple in theory – but will be a smoker in execution. As always, conduct this workout following each sprint iteration (800/400/200)
On the track conduct 100m of burpees.
The Burpee is a full body exercise used in strength training and as aerobic exercise. It is performed in four steps:
Begin in a standing position.
Drop into a squat position with your hands on the ground. (count 1)
Extend your feet back in one quick motion to assume the front plank position. (count 2)
Return to the squat position in one quick motion. (count 3)
As you return to an upright standing position, jump forward, landing in a crouch. (count 4)