2 rounds:

10 bench pull ups
10 squat jumps *weighted
10 dips
10 med ball cleans
400 meter run

5 pull ups
5 back extensions
5 shoulder press
5 box jumps
400 meter run

2 rounds of KB  workout:

10 KB swings

10 KB deadlift

10 KB upright row

10 KB turkish getups (5 each arm)

10 KB side lunges (each side)

1 mile run

Tabata Nancy


8 Rounds each, 20 seconds work, 10 seconds rest:

Pull-ups

Push-ups

Sit-ups

Air Squats

2 Rounds:

400 Meter Run

50 ball abs

10 back extensions

10 bench

50 wall ball

400 meter run

7 Rounds


7 feet elevated Push-ups

7 Thrusters, 125/65

7 Knees to Elbows

7 Med Ball Slams
7 Pull-ups

1 min jump rope
10 KB deadlifts
10 1 arm row
10 weighted lunges
30 mountain climbers

1 min rowing
8 KB deadlifts
8 1 arm row
8 weighted lunges
30 squat jumps

1 min run fast
6 KB deadlifts
6 1 arm row
6 weighted lunges
30 incline abs

then....As many burpees as possible in 1 minute!

40 Burpees
30 KB  swings
20 Squats
10 Pull ups (use band or assistance if needed)
40 abs
30 Squats
20 KB swings
10 Pull ups