For the Runner Workout

50/10 X 2

1) Free Weight Left Lunge + Press on the Down

2) Sumo Squats (touch ground + jump + clap it up)

3) Free Weight Right Lunge + Press on the Down

4) Sumo Squats (touch ground + jump + clap it up)

5) Low-Leg Ab Lifts

6) Sumo Squats (touch ground + jump + clap it up)

7) Ab Get Ups - No hands (lay down stretched out and get up)

8) Sumo Squats (touch ground + jump + clap it up)

9) Spider Push ups (bring knee to elbow on the down) (mod down, knees down)

10) Sumo Squats (touch ground + jump + clap it up)