1 mile run

50 headstand bends 

7 min 30 sec of pullups and double squats. Ladder up starting at 1 pullup, 2 squats.

30 sec rest.

 7 min 30 sec of pushups and double squats. Ladder up starting at 1 pushup, 2 squats.

Pushups score should beat pullup score. Try to beat it by as much as possible. 

4 rounds for time of:

25 double unders

25 squats

25 pushups 

Tabatas

20 Sec of work/10 Sec of rest- 8 Rounds

Push-ups

Squats

Tuck Sit-ups

Burpees

Tabatas!

KB Squat

KB Push Press

KB Swing 

4 Rounds for time of:

400 Meter Run

50 Burpees

Donkey Kong

21-15-9

Burpees

KB Swings

Box Jumps

Running Up and Down stairs in between each excersise.

Mini Cindy

As many rounds as possible in 10 mins:

5 Pull ups, 10 Push Ups, 15 Squats

3-4 Rounds for time:

400 meter run, 400 meter skip, 50 bent knee sit ups