100x Walking lunge steps
75x Jumping jacks
50x Squat jumps
25x Pull-ups
50x push-ups
75x sit-ups
100x Squats

Run 3x1200m
Rest 2 minutes between intervals

Max rounds in 20 minutes
25x Squats
20x Push-ups
15x Box jumps (24 inch)
10x Burpees
5x Pull-ups

 20 minutes to establish a:
back squat 1 rep max

20 minutes to establish a:
bench press 1 rep max

100x Burpees

3 rounds
Run 400m
40x Walking lunge steps
30x Sit ups
20x Push ups
10x Burpees

4 x 400 meter runs

rest 3 minutes between each

record all four times to comments