6-9 Challenge; 1.5 mi

This is quickly becoming one of my favorite workouts, especially because it incorporates speed and it's challenging.

• 1-mile warm up: 3:54 and 3:44 for each half mile (7 is much easier to remember than 14)
• 6-rep rounds:

1. 1-minute skipping
2. 6 burpies
3. 1-minute skipping
4. 6 Russian lunges (right leg first; my knee hit the ground [ouch!] on one, but that's WAY better than last time I tried to do these right)
5. 1-minute skipping
6. 6 tuck jumps
7. 1-minute skipping
8. Six 15-m sprints (or close; again, I paced out 20; each lap is appx. 85 meters, which means that 15 meters would be about 1/5 of a lap. I figured this out after I was done, so I'll have to pace out 1 lap, divide that by 5, and I'll be set.)

• Total time: 10:34
• Approximately 2-minute rest interval
• 9-rep rounds

1. 1-minute push ups (42, all on knees)
2. 9 burpies
3. 1-minute push ups (23)
4. Plyometric lunges
5. 1-minute push ups (25)
6. 9 tuck jumps
7. 1-minute push ups (21; total push ups: 111)
8. Nine 15-m sprints

• Total time: 12:43
• Approximately 2-minute rest interval
• 6 Russian lunges (left leg first): I had to repeat 1 because I didn't land correctly (but my knee did not hit the ground)
• 0.5-mi cool down: 3:57 (hardly a cool down compared to my first mile)

Since my usually-20-minute drive took an hour and I had Inversion Bible Study, that was about all I had time for besides some core work and stretching.