Power Surge!!
To Complete this workout you will be doing 4 rounds of 2 minute running intervals (in place)
Each running interval consists of 20 seconds of steady pace and 10 seconds of a sprint "power surge" 4x to complete 2 minutes
So the workout looks like this:
*2 minute running interval
*Side Squat with Back Lunge 20x on each leg
*2 minute running interval
*Chair Dips 20x
*2 minute running interval
*Push up with Plank Row 20x
*2 minute running interval
*Quad hold on all 4's with Alternating Hip Extensions 20x
Then you are done!