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10,9,8,7,6,5,4,3,2,1
situps
100m run between each set
then do
21-15-9
pushups
squats

20 seconds on 10 seconds rest for each exercise
for eight rounds each:
sqauts
pushups
situps
pullups
row machine

10,9,8,7,6,5,4,3,2,1
situps
100m run between each set
then do
21-15-9
pushups
squats

21 pullups
21 situps
100 ft. lunges
18 pullups
18 situps
100 ft. lunges
15 pullups
15 situps
100 ft. lunges
12 pullups
12 situps
100 ft. lunges
9 pullups
9 situps
100 ft. lunges
6 pullups
6 situps
100 ft. lunges

   20 seconds on 10 seconds rest for each exercise
    for eight rounds each:
    sqauts
    pushups
    situps
    pullups
    row machine

   5 tire flips
   200 ft run
   20 sledge hammer swings (10 per side)
   200 ft. run
    15 wall balls
   200 ft. run
                                                                                                           30 ft. kettle bell rope pull

1 min. stations
wall balls
deadlift highpulls
box jumps
push press
row mach. 1 min. for calories
3 rounds

200 squats
50 pullups
50 ring dips

100 Body Rows
100 Push-Ups
100 Sit ups
100 Squats