No Equipment

With running:

· Run 800 m, 50 air squats - 3 rounds.

· Run 200m, 10 squats, 10 push ups - 5 rounds.

· Run 400m, 30 air squats, 3rounds for time.

· Sprint 200m and do 25 push ups - 3 rounds.

· 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

· 10 push-ups, 100M dash - 10 rounds.

· Run 1 mile, lunging 30 steps every 1 minute.

· 10 air squats every 1 minute of your 1 mile run.

· 10 vertical jumps, run 400 meters - 5 rounds.

· Run 1 mile and do 10 push-ups every 1 minute.

· Sprint 100m 30 squats...8 rounds.

· Run 1 minute, squat 1 minute 5 rounds.

· Sprint 50 meters, 10 push ups. 10 rounds.

· 10 burpies, 100meter sprint 10x for time.

· Run with high knees for 15 seconds and drop into a pushup, get back up and

· Run with high knees again for 15 seconds.......repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

· 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Without running:

· 20 Air squats, 20 Burpies, 20 Push-Ups - 3 rounds...for time.

· Ten vertical jumps (jump as high as you can), 10 push-ups 5 rounds.

· 10 push-ups, 10 sit ups, 10 squats - 10 rounds for time.

· Tabata (20 seconds on 10 second rest 8 rounds of…) squats and pushups

· 21-15-9 of air squats and push ups for time.

· 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups.

· 10 walking lunges, 10 push-ups - 10 rounds.

· Burpee to the push up position, do 10 push ups, burpie out. 5 rounds

· 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.

· Bottom to bottom tabata squats (rest at the bottom of the squat instead of standing....without support on your hands)