1200 easy warm up. Dynamic warm up and leg swings 2 rounds. 800 Run. 21 reps of: push-ups - hollow rocks - air squats 45 sec plank hold...

5 rounds. 8 reps of the following 8 exercises Dumbbell #35 Bent over rows dead lift pushups on DB db swing candle stick on bench...

Warm up : 8 min recumbent bike 8 min Nordic track XC Ski 2 rounds of : 800 run 15 reps each of Swiss Ball hip bridge, Swiss Ball knee...

equipment: sandbag or dumbbells. Kettle Bell or Dumbbell 1 mile run. 15 x sandbag bent over rows 15 x kettle bell swings 15 x KB walk...

3 rounds for time 800 run 18 hollow rocks 16 jump squats 14 push ups 2 min rest 21-15-9 Plank drag w sandbag Bosu DB narrow squats DB...

4 rounds 15 Knee to Chest Swiss Ball 15 sand bag weighted Swiss Ball hip bridges 15 Swiss ball weighted sand bag crunches 15 Swiss ball...

dynamic warm up 4 rounds 20 air squats 20 walk lunges 3 shuttle runs 20 walk lunges back to start rowing relay 500 M each (team of 4) ...

200, 150, 100, 50 rest :15 between rest :30 200, 150, 100, 50 rest :15 between rest :30 200, 150, 100, 50 rest :15 between rest...