· Run 1/2 mile 50 air squats - 3 rounds.

· 10 push-ups 10 sit ups 10 squats - 10 rounds.

· 200, 100, or 50 air squats for time.

· Run 200m 10 squats 10 push ups 5 rounds.

· Sprint 200m and do 25 push ups, 3 rounds.

· 5 push ups 5 squats 5 sit ups, 20 rounds.

· 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

· Invisible Fran…21-15-9 of air squats and push ups for time.

· Run 1 mile for time.

· 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.

· 3 vertical jumps 3 squats 3 long jumps - 5 rounds.

· 10 push-ups 100M dash 10x.

· 5x 400M sprints.

· 10 X 100 m dash.

· Run 1 mile, lunging 30 steps every 1 minute.

· 4x 25 jumping squats

· 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.

· 10 air squats every 1 minute of your 1 mile run.

· 150, 100 or 50 burpees for time.

· 10 push-ups 10 squats 10 sit ups 10 rounds.

· 10 vertical jumps, run 400 meters, 5 rounds.

· Sprint 100 meters, Walk 100 meters, 10 rounds.

· 100 push ups for time.

· 10-9-8-7-6-5-4-3-2-1 burpees and sit ups.

· 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.

· 10 walking lunges, 10 push-ups, 10 rounds.

· Run 400 meters, 50 air squats. 4 rounds.

· Ten vertical jumps (jump as high as you can, land and do it again), 10 push-ups 5 rounds.

· 10 push-ups, 10 squats, 10 rounds.

· Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.

· Run 1 mile with 100 air squats at midpoint, for time.

· 7 squats, 7 burpees, seven rounds, for time.

· 5 squats, 5 push-ups, 5 sit ups, 20 rounds.

· 50 air squats x 5. Rest equal amounts as it took to do each 50.

· 10 sit ups and 10 burpees…10 rounds-for time.

· 250 jumping jacks…for time.

· 100 jumping jacks, 75 air squats, 50 push ups, 25 burpees. For time.

· Run 1 minute, squat 1 minute 5 rounds.

· air squat x 10 push up x 10 sit up x 10 3 rounds for time

· sprint 50 meters, 10 push ups. 10 rounds.

· 50 air squats, 4 rounds. rest for 2 minutes between rounds.

· 400m run/sprint 30 air squats, 3rounds for time.

· 20 jumping jacks, 20 burpees, 20 air squats…3 rounds

· Warm up. Run 100 meters and do 20 air squats. 10 rounds. .

· 100 air squats 3 min. rest, 100 air squats.

· Test yourself on a max set of push ups…tight body chest to the floor…full extension!