1. 150 burpees

2. 21-15-9 reps of: lunges (Each leg 1⁄2 rep) situps burpees

3. “Long Cycle BURPEES: 50 rounds of 1 squat,1 pushup, 1 sit up, 1 superman,1 tuck jump

4. 4 rounds of: 50 pushups 50 situps 50 4ct flutterkicks

5. 5 rounds of: 10 burpees 20 box/bench jumps 30 pushups 40 squats 50 lunges

6. 50 burpees 75 flutterkicks (4-count) 100 pushups 150 situps

7. 4 rounds of: 50 walking lunges 50 squats Run 400m

8. 5 rounds of: 50 walking lunges 15 handstand pushups

9. Run 5k , but every 2:00 do 20 pushups and 20 squats.

10. 5 rounds of: 100 squats 20 lunges 35 pushup

11. Run 1 mile 30 pullups (chest to bar) 60 pushups

12. 3 rounds of: Run 800m 30 burpees 30 sit ups

13. 20 burpee tuck jumps, 800m run, 20 burpee tuck jumps, 800m run, 20 burpee tuck jumps

14. 5 rounds of: 50 squats 100 rope jumps

15. 50-30-20 reps of: double-unders pushups pull-ups

16. 3 rounds of: 50 double-unders 75 squats

17. 50 situps 50 double-unders 50 situps 50 walking lunges 50 situps 50 burpees 50 situps

18. 100 squats, 80 pushups, 60 sit ups, 40 burpees 20 triple unders or tuck jumps

19. Run 1mile, “Tabata” squats, Run 1mile

20. Run 10k