Always make sure you warm up properly before starting your set.
For this main set, you want to push yourself, but also stay within your limits and do what you are able to do.
1) 1/2 Mile Run - Bear crawl forward 50 Yards, reverse bear crawl 50 X3
2) 1/4 Mile Run - Bear crawl forward25 Yards, reverse bear crawl 25 X3
3) 1 Mile Run - Bear crawl forward 100 Yards, reverse bear crawl 100
1/2 Mile Run - Bear crawl forward 50 Yards, reverse bear crawl 50
1/4 Mile Run - Bear crawl forward25 Yards, reverse bear crawl 25
Have fun with this one. It will be a lot more fun if you take a friend with you.
As always, if you have any questions, just let me know!
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