Run 800 meters, 50 air squats – 3 rounds.

10 push-ups, 10 sit ups, 10 squats – 10 rounds.

200 air squats for time.

Run 200m, 10 squats, 10 push ups – 5 rounds.

Sprint 200m and do 25 push ups, 3 rounds.

10 Handstand push ups, 200m run – 3 rounds.

5 push ups, 5 squats, 5 sit ups, 20 rounds.

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

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

Run 1 mile for time.

10 push ups, 10 air squats, 10 sit ups – 6 rounds

3 vertical jumps, 3 squats, 3 long jumps – 5 rounds.

Handstand hold 30 seconds, 10 squats – 8 rounds.

10 push-ups, 100M dash – 10 rounds

5 x 400M sprints.

10 X 100 m dash.

Run 1 mile, lunging 30 steps every 1 minute.

handstand hold 30 seconds, 20 air squats – 5 rounds.

100 air squats For time.

25 jumping squats- 4x

10 vertical jumps, 10 push ups, 10 sit ups – 4 rounds

10 air squats every 1 minute of a 1 mile run.

100 burpees for time.

10 vertical jumps, run 400 meters, 5 rounds.

Handstand hold 1 minute, hold bottom of the squat for 1 minute, 5 rounds.

Sprint 100 meters, Walk 100 meters, 10 rounds.

100 push ups for time.

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

50 sit-ups, 400 meter run/sprint/walk. 3 rounds.

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

Handstand hold for 30 seconds or 5 handstand push ups, 400 meter run. 4 rounds.

10 burpees, 100meter sprint – 10 rounds for time.

run 400 meters, 50 air squats. 4 rounds.

handstand hold 30 seconds, squat hold 30 seconds. 10 rounds.

Ten vertical jumps (jump as high as you can, land and do it again), 10 push-ups – 5 rounds

10 push-ups, 10 squats, 10 rounds.

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

Run 1 mile with 100 air squats at midpoint, for time.

7 squats, 7 burpees, seven rounds for time.

Burpee to the push up position, do 10 push ups, burpee out – 5 rounds.

Run 1 mile, 50 squats-for time.

5 squats, 5 push-ups, 5 sit ups, 20 rounds.

Handstand practice, 25 tries at free handstands, then a 1 mile run

50 air squats x 5. Rest equal amounts as it took to do each 50.

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

sprint 100m, 30 squats – 8 rounds.

30 push ups, 30 second handstand or Plank – 3 rounds.

10 sit ups and 10 burpees – 10 rounds for time.

250 jumping jacks for time.

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

Run 1 minute, squat 1 minute 5 rounds.

10 push-ups, 10 hollow rocks, run 200 meters – 5 rounds.

20 sit ups, 20 push ups, run 400m – 4 rounds.

sprint 50 meters, 10 push ups. 10 rounds.

50 air squats, 4 rounds. rest for 2 minutes between rounds.

3 x 20 tuck jumps. 3x 30 second handstands.

400m run/sprint, 30 air squats – 3 rounds for time.

20 jumping jacks, 20 burpees, 20 air squats – 3 rounds

Run 100 meters, 20 air squats – 10 rounds.

100 air squats, 3 min. rest, 100 air squats.

50 meter sprints 10 times

Tabata 20 seconds on 10 second rest 8 rounds of tuck jumps and sit ups

run 400m, 30 air squats, 30 sec. hand stand hold – 3 rounds for time

30 second handstand, 60 second squat hold  - 5 rounds

run 200 meters, 50 squats, 3 rounds

20 Air squats, 20 Burpees, 20 Push-Ups – 3 rounds for time.