3 or 4 Rounds:

30 mountain climbers
25 squats
20 abs
15 lunges
10 box jumps
5 chin ups/ push ups (alternate each round)

3 Rounds:

50 Jump Rope
5 dips
5 bicep curls
5 deadlift
25 Mountain climbers

2 Rounds:
25 abs
20 push ups
15 air squats

2 min cardio blast

8 box jumps

8 dips

8 bicep curls

20 russian twists

8 jerks

2 min cardio blast

5 Rounds for time:

200 Meter Run
20 abs
10 MB squats
20 KB swings
10 ball push ups
20 lat pull down
10 tricep extension
100 Jump Rope

6 Rounds:


10 Wall ball

5 push ups

10 burpees

5 pull ups

10 KB swings

5 box jumps

10 calf raisees

5 shoulder circuit

4 Rounds:

5 Pull ups
10 push ups
15 single leg squats (light)
20 DB step ups with weight
25 DB punches
30 ball abs

6 Rounds:

6 backsquat

6 KB swings

6 tricep extensions

6 thrusters

Tippin Run

5 hand release push ups
10 squats

5 hand release push ups
10 squats
15 MB slams

Tippin Run

5 hand release push ups
10 squats
15 MB slams
20 mountain climbers

5 hand release push ups
10 squats
15 MB slams
20 mountain climbers
25 Jump Rope

Tippin Run

5 hand release push ups
10 squats
15 MB slams
20 mountain climbers
25 Jump Rope
30 abs

5 hand release push ups
10 squats
15 MB slams
20 mountain climbers
25 Jump Rope
30 abs
35 MB russian twists

Tippin Run

5 hand release push ups
10 squats
15 MB slams
20 mountain climbers
25 Jump Rope
30 abs
35 MB russian twists
40 Lunges

5 Rounds timed:

20 KB swings

20 squat jumps

20 MB cleans

20 Burpees

20 Box jumps

Bench/Seated Row

3-3-3-3-3



4 Rounds:

10 feet elevated push ups
20 wall ball
30 Jump Rope
40 Abs (choice)
Balcony Run

11-9-7-5-3

Deadlift

Burpees

Dips

Bench Pull ups

Abs on ball

2 stair runs