Warm-up: 50 jumping jacks, 500 yard run

20/20/20/20, x10

• jump squats
• slam balls
• high knee jog
• rest

20/20/20/20, x10

• bicycles
• squat thrust
• oblique twists
• rest

Warm-up: 25 each – squats, push-ups, x2

3:00 rounds, :30 second intervals, :30 rest, x2

A

• battle ropes
• slam balls
• high knee jog

B

• ABMAT back raises
• mountain climbers
• bicycles

C

• frog squats
• oblique twists
• frog push-ups

D

• cross body mountain climbers
• jumping lunges
• explosive push-ups

Finish: sprawl drill

Warm-up: 20 jump squats, 20 push-ups, run 300 yards

FGB Style, 1 minute each
ABABA
“A”

• high knee jog
• reverse row kick-up
• plan jacks
• jump throughs
• OH squats
• rest

“B”

• kick-ups
• knee to elbow jumps
• corkscrews
• Kettlebell swings
• slam balls
• rest

Warm-up: 3:00 jump rope

30/10, x6

• box jumps
• bicycles
• crab toe touches
• frog push-ups
• jumping lunges
• cross body mountain climbers

finish: HKJR burnout

Warm-up: 3:00 jump rope

TABATA WTF! 20/10, x4, 200 or 300 yard run between sets

• fast feet
• bicycles
• kettlebell swings
• high knee jump rope
• jumping lunges
• slam balls

finish: none!

Warm-up: 5″ jumping jacks, run 200 yards

45/15, x5

• slam burpees
• high knee jog
• pendulum jumps
• crab to pike

finish: ab surprise!

Warm-up: 3:00 circle drill

3:00/:300, x6, :30 intervals
ABABAB

A

• fast feet
• 10 + 1 mountain climbers
• frog squats

B

• slam balls
• high knee jog
• mule kicks

Finish: 3:00 circle drill

Warm-up: 3:00 jump rope

20/20/20/20, x12

• jumping lunges
• mountain climbers
• bicycles
• rest

AB burnout, 1 minute each:

• leg raises
• oblique crunch
• oblique crunch
• rest
• reach crunches
• plank
• v-crunches
• rest
• toe touch crunches
• flutter kicks
• scissors

Warm-up: 30/30, x3: jumping jacks, lunges

20/10, x8:

• jump squats
• high knee jog
• 1-leg toe touches
• cross body mountain climbers
• kick-ups
• knee tuck crunches

Finish: AB surprise!

Warm-up: 20/20/20: squats, lunges, push-ups

30/10, x6:

• HIJR
• FRog squats
• HKJR
• squat thrusts
• HKJR
• AB circle crunches