The Two Parter - a few adjustments

Here is what we did today.  I ran the sprints and the 400's.  Did not do the other runs.  I posted the entire workout that the kids did.  We were all actually done by 7am.

800 warm up

The Two Parter

Soccer practice field
1 down and back 50m down 50m back
20 Goblet Squats
1 down and back
20 jumping lunges
1 down and back
20 KB Swings
1 down and back
20 double pump body squats
Took me - 4:56 to do this part

Transition run 1/2 or 1 mile

40 Hollow Rock
10 Hand Release Push-ups
400 Meter Run
40 Windshield wipers
20 Bench dips
400 Meter Run
40 Crunches
20 walking push-ups
Took me - 15:27 to do this part.
Total both parts - 20:30

Cool down
1/2 mile or 1 mile