100 Jump Ropes
50 Push-ups
50 Sit-ups
80 Jump Ropes
40 Push-ups
40 Sit-ups
60 Jump Ropes
30 Push-ups
30 Sit-ups
40 Jump Ropes
20 Push-ups
20 Sit-ups
20 Jump Ropes
10 Push-ups
10 Sit-ups
25 minute running clock:
1 mile run
with remaining time complete as many rounds as possible:
5 - Push-ups
10 - Sit-ups
15 - Air Squats
10 - 40 yard sprint (1 per minute)
20 - Planks (60s hold, 60s rest)
For 10 minutes alternate:
Push-ups (for 1 minute)
Air Squats (for 1 minute)
4 x 6 Bench Press
4 x 4 Back Squat
10 Burpees
100 Sit-ups
50 Push-ups
10 Burpees
50 Sit-ups
25 Push-ups
10 Burpees
25 Sit-ups
12 Push-ups
3 sets to get to 100 reps of Bicep Curls
3 TIMES A WEEK - 30 minute job