Burpees
Sit-ups
100x Push-ups
150x Sit-ups
200x Squats
Run 100m
10x Burpees
10x Push-ups
10x Mountain climbers
10x Sit-ups
10x Squats
5 rounds: Run 400m, 10x Burpees.
For time: Run 1 mile -Stop every minute and do 20x squats.
80x Squats
10x Push Ups
60x Squats
20x Pus Ups
40x Squats
30x Push Ups
20x Squats
40x Push Ups
4 rounds: 25x Squat-jumps, 25x Push-ups.
5 rounds
3x Vertical jumps
3x Squats
3x Long jumps
10 Push Ups 10 Sit Ups 10 Squats- 10 RDS.
200 Air Squats for time.
5 push ups 5 squats 5 sit ups- 20 rounds.
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do NOT stay over a minute at a time.
Run 1 mile for time.
10 push ups 10 squats 10 sit ups- 6 rounds.
Handstand 30 seconds and 10 squats- 8 rounds.
Tabata squats.
10x 100m dash.
10 air squats every 1 minute of your 1 mile run.
100 Burpees for time.
Sprint 100m, walk 100m, 10 Rounds.
100 Push Ups for time.
10 walking lunges, 10 Push ups, 10 Rounds.
50 Split jumps for time.
10 vertical jumps (jump as high as you can, land and do it again), 10 push ups, 5 rounds.
Handstand practice, 25 tries at free handstands, then 1 mile run at 80%.
30 push ups, 30 sec handstand or plebs plank, 3 rounds.
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.
Bottom to Bottom (rest at the bottom of the squat instead of standing.. without support on your hands or butt and make the bottom good, straight back, butt back), tabata squats.
400m run/sprint, 30 squats, 3 rounds for time.
20 jumping jacks, 20 burpees, 20 squats, 3 rounds.
100 air squats, 3 Min Rest, 100 air squats.
Test yourself on max set of push ups, tight body.. chest to floor and FULL EXTENSION!
Run 1 mile, stopping every minute to do 20 squats.
30 sec handstand, 60 second squat hold (at the bottom of the squat), 5 rounds.
Run 200m, 50 squats, 3 rounds.
