Body Weight Only

1.       400 m walking lunge

2.       10 x 200m sprint, fully recover in between

3.       4 x 400 meter sprint, fully recover in between

4.       100 burpees for time

5.       20 minute amrap of 10 situps, 10 pushups, 15 body weight squats

6.       Run a 10k

7.       5 rounds for time. 25 situps, 50 lunges, 25 situps, 10 burpees, 15 situps, 25 lunges, 15 situps, 10 burpees, 5 situps, 5 lunges, 5 situps, 10 burpees

8.       Emom for 10 minutes, sprint 100 meters

9.       40/30/20/10 – OH walking lunges and pushups (use any type of object overhead)

10.   Run 1 mile as fast as possible.  Rest 5 minutes.  Run 1 mile as fast as possible.

11.   Start with two body weight squats to be completed in 1 minute.  Add two more squats each minute until cannot complete squats in a given minute.

12.   3 rounds.  Run 200m, 20 burpees, 20 lateral jumps (over an object)

13.   30 brains (burpee, double pushup, come up, double squat), 60 situps, 90 lunges

14.   5 rounds – run 400, 20 squats, 20 pushups, 20 situps

15.   10 rounds – 3 max effort vertical jumps, 8 pushups, 10 situps, 12 lunges

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