Every minute on the minute complete 5 burpees until all the following exercises are completed. 

Dumbbell deadlifts (#52.5) x 50 
Bench Press dumbbell  (#35)  x 50 
Dumbbell cleans (#35)  start below the knees x 50 
Ab Mat Sit ups   x 50 

This took just under an hour....

1   200 run

2  2. X bear complex .   #75. Barbell

3 Bent over row.     #35 DB

4  Hang toes to bar  or sub V Ups 

5   Barbell roll outs   or sub Hollow Rocks

6  Swiss ball pike ups

7  DB/KB...

Today Saturday 

 800 run then 

7 ROUNDS 

7 burpees   
 7 sand bag thrusters ( or heavy object)
  7 candlesticks (core)
 7 slam ball 
 7 DB skull crushers  

7 walk lunge w dB    7 out and 7 back 

7 pull ups 

1 mile run 

Home 2 Suites have an excellent gym. Spacious and more cardio equipment than I have found at Hampton Inns. Swiss Ball, Bosu, Dumbbells, Cable Columns w pull up bar. 

WU 20 min elliptical  build speed and incline. 
3 rounds
10 ea side cable column high to low chops 
...

21-15-9 reps 
#30 DB thrusters. (Front dumbbell squat, explode out of the bottom squat to a push press overhead - finish with arms fully extended straight up and ears forward of biceps (not in the frontal plane). 
V Ups
Push ups hand release

Most hotels have improved their fitness centers. I typically stay at Hilton properties because I can always find dumbbells. Most have Cable Columns and Med Balls and at least 1 Swiss Ball. 

10 min elliptical warm up
10 min treadmill build speed. 
5 rounds for time:
10 #...

Once a week i do hill repeats. Hill repeats are a great way to build strength and speed especially if you are short on time. I can find a shady hill and complete them any time during hot summer months. In the winter, look for a sunny hill or one protected from wind by...

This was done the entire time on a programmed treadmill at 7.5 mph. 
2:00 at 1% incline
1:45 at 2.5%
1:45 at 4.5% 

1:45 at 6%     continue for 60 minutes... 

Drill  25, 1/2 head up (Tarzan) 1/2 head down   200 yds.   25 by fists 1/2, feet first  150 yds.  25 by scull w head up 1/2, 1/2 breast stroke w head up 100 yds.  50  kick hard 1/2 sprint 1/2

Width of pool underwater, 10 press out...

20 min bike (spin bike or recumbent) 
 

4 rounds: 

10 x dbell Deadlift (#75)
15 x dbell swings (#40)

10 x dbell bent over rows (#40)

15 X dbell Russian Twists 
 

 10 min run (treadmill or outdoor - run the parking lot if necessary).