WOD - Wednesday June 3rd

This workout is one of the classics from Superfit.

It is a short workout, but meant to be very intense, so make sure to give yourself a good warm up!  (5-10min... 5 min at least!!!). You will be doing squats, pushups and situps in the workout, so make sure to throw in a few reps of those in your warmup.

First step will be to measure out 18m as the shuttle run distance.  About 23-24 strides is the average for this distance.  If you are on the shorter side of average, add a couple of steps... vice versa for you tall folk.

Good warmup example
Jog back and forth 4 times on the 18m
Roll out your ankles, knees, hips, upper back and neck
Jog back and forth 4 times on the 18m
Stretch lower body (calves, hamstrings, quads and glutes)
Jog back and forth 4 times on the 18m
Stretch upper body (core, chest, back and shoulders)
Jog back and forth 4 times on the 18m
Casually complete 3 sets of 5 pushups, 5 situps, 5 squats
Jog back and forth 4 times on the 18m

Rest 5 min

 The Workout "Jeffro" Yes I named it after myself

Against a running clock (i.e. as fast as you can complete)
25 shuttle runs of 18m (each way counts as 1)
25 situps
25 pushups
25 squats

Giver!

If you're wanting more of a challenge, do a "Double Jeffro"
25 shuttle runs of 18m
50 situps
50 pushups
50 squats
25 shuttle runs of 18m

Don't forget to cool down 5-10min after!