-3 Rounds-800M Run, 50 Back Extensions, 50 Sit-ups, 50 Squats, 50 Push Ups-2 rounds for tiime.
- Complete each of the exercises for 30 seconds, 45 seconds and then 1:00 minute:
Mt. Climbers, Squats, Walking Lunges, Push Ups, Vertical Jumps, Sit Ups and Tuck Jumps
- 50 Sit ups, 25 tuck jumps, 40 push ups, 25 vertical jumps, 30 squats, 25 burpees
- 10 Broad Jump Burpees each minute for 10 minutes
- Tabata sprints on the treadmill. 8 sets of 20 seconds on 10 off at an incline of 12. Rest two minutes then Tabata sprints on the treadmill 8 sets of 20 seconds on 10 off at an incline of 8. Rest two minutes. Repeat at an incline of 6 (same cycle) and then rest two minutes and at an incline of 2.