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

3 rounds
30 meter burpee into a broad jump
30 meter reverse walking lunge
15 x dips

50 sit ups, army standard
50 burpees, chest touches the floor and jump at the top

40 sit ups
40 burpees

30 sit ups
30 burpees

20 sit ups
20 burpees

10 sit ups
10 burpees

record your time to comments

as many rounds as possible in 20 mintues:
10 pull ups

40 x lunges, total steps

50 x squat jumps
10 x v - ups

40 x squat jumps
20 x v -ups

30 x squat jumps
30 x v -ups

20 x squat jumps
40 x v -ups

10 x squat jumps
50 meter bear crawl

record your time to comments

run one mile
every 30 seconds stop and do 20 push ups, Army style

record your total time

50 single unders, jumpe rope. both feet clear the rope at the same time
50 sit ups, army standard

40 single unders
40 sit ups

30 single unders
30 sit ups

20 single unders
20 sit ups

10 single unders
10 sit ups

record your time to comments

4 x 800 meter runs

rest 3 minutes between each round

record all 4 times

21 box jumps , 20 inches
21 back extensions

15 box jumps
15 back extensions

9 box jumps
9 back extensions

3 rounds
400 meter run
40 lunges
20 burpees, chest hits the ground and jump at the top

10-9-8-7-6-5-4-3-2-1 reps
pull ups
dips
push ups, Army standard

first round is 10 pull ups, 10 dips, 10 push ups
second round 9 pull ups, 9 dips, 9 push ups

4 rounds
run 400 meters
50 x squats. no weight

100 x push ups, Army standard

use a stopwatch and time the entire time it takes to complete all 100 reps

100 x single under jump rope, both feet clear the rope at the same time
50 x lunges , total steps
50 x single unders
25 x back extensions

4 rounds for time

run 800 meters
30 x sit ups, Army standard
15 x push ups, Army standard

as many rounds as possible in 20 minutes:
15 pull ups
10 x box jumps ( 20 inches)
5 dips

one round is 15/10/5, continue with that sequence for 20 minutes

don't skip reps, get all 15 pull ups, then 10 box jumps, followed by 5 dips