1. Run 1/2 mile 50 air squats – 3 rounds.
2. 10 push-ups 10 sit ups 10 squats – 10 rounds.
3. 200 air squats for time.
4. “Susan”= Run 200m 10 squats 10 push ups 5 rounds.
5. Sprint 200m and do 25 push ups, 3 rounds.
6. 10 Handstand push ups and a 200m run 3 rounds.
7. Tabata squats and tabata pushups.
8. 5 push ups 5 squats 5 sit ups, 20 rounds.
9. Walk 100 meters on your hands, even if it is 2 meters at a time.
10. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between
each set.
11. 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
12. 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
13. Handstand 30 seconds and 10 squats, 8 rounds.
14. 10 push-ups 100M dash 10x

15. Tabata squats. (Perform as many air squats as you can in 20 seconds
followed by 10 seconds rest. Repeat for a total of 8 rounds without
stopping. Score your total # of squats)
16. 5x 400M sprints.
17. 10 X 100 m dash.
18. 25 pressing snatch balances each arm. No weight.
19. Run 1 mile, lunging 30 steps every 1 minute.
20. handstand 30 seconds and 20 air squats, 5 rounds.
21. 100 air squats. For time
22. 4x 25 jumping squats
23. 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
24. 10 air squats every 1 minute of your 1 mile run.
25. 100 burpees for time.
26. Run 1 mile for time
27. 10 vertical jumps, run 400 meters, 5 rounds.
28. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
29. Sprint 100 meters, Walk 100 meters, 10 rounds
30. 100 push ups for time.

31. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
32. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
33. 10 walking lunges, 10 push-ups, 10 rounds
34. 50 split jumps for time.
35. Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4
rounds
36. 10 burpees, 100meter sprint 10x for time.
37. “L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit
with your legs straight out and try to lift your heels of the ground for 10
seconds instead!!!
38. run 400 meters, 50 air squats. 4rounds.
39. Ten vertical jumps (jump as high as you can, land and do it again), 10
push-ups 5 rounds.
40. 10 push-ups, 10 squats, 10 rounds
41. Handstand to Jack-Knife to vertical jump. 30 Reps.
42. Run 1 mile with 100 air squats at midpoint, for time.
43. 7 squats, 7 burpees, seven rounds, for time.
44. Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.
45. Run 1 mile, plus 50 squats-for time.

46. 5 squats, 5 push-ups, 5 sit ups, 20 rounds
47. 5 push ups with a 30 second plebs plank (a hold at the top of the push
up, arms extended and body tight like a plank!) at the end of each 5 reps,
10 rounds. Then 3x 100m dash @ 80%.
48. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10
rounds. Use the transition times as your rest periods…they should be as
brief as possible.
49. Handstand practice, 25 tries at free handstands, then a 1 mile run at
80%.
50. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
51. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the
hips extend before the arms bend!
52. 50 air squats x 5. Rest equal amounts as it took to do each 50.
53. Run 1 mile and do 10 push-ups every 1 minute
54. sprint 100m 30 squats…8 rounds.
55. 30 push ups, 30 second handstand or Plebs Plank..3 rounds.
56. 10 sit ups and 10 burpees…10 rounds-for time.
57. handstand hold, 30 seconds, squat hold 30 seconds…10 rounds
58. 250 jumping jacks…for time.
59. 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees. For time.
60. Tabata Push-ups

61. 30 second handstand against a wall, followed by a 30 second static hold
at the bottom of the squat. 5 rounds.
62. Run 1 minute, squat 1 minute 5 rounds.
63. air squat x 10 push up x 10 sit up x 10 3 rounds for time
64. 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
65. 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.
66. 20 sit ups with support under the lumbar spine, 20 push ups, run 400m,
4 rounds.
67. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8
round
68. sprint 50 meters, 10 push ups. 10 rounds.
69. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
70. 3x 20 tuck jumps. 3 x 30 second handstands.
71. 400m run/sprint 30 air squats, 3rounds for time.
72. 20 jumping jacks, 20 burpees, 20 air squats…3 rounds
73. Warm up. Run 100 meters and do 20 air squats. 10 rounds.
74. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands
first. Rest and recover and do the runs with a rest in between that is as
long as it took you to run your first 800.
75. Run with high knees for 15 seconds and drop into a pushup, get back up
and run with high knees again for 15 seconds…….repeat 5x. Each pushup
counts as 1 rep. Rest. Do 3 more rounds