Round One:

> Burpees
> Mountain Climbers
> Jumping Jacks
Three circuits: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop no rests.
> Jump rope 3 minutes
Rest 1 minute
Round Two:
> Walking Lunges with Kettlebell exchange underneath leg
> Pushups
> Lunge Jumps
> Walk-outs (inchworms)
Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.
> Jump rope 3 minutes
Rest 1 minute
Round Three:
> Traveling Kettlebell Squats
> TRX Pullups
> Box Jumps
> TRX Jack Knives
Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.
> Jump rope 3 minutes
Rest 1 minute
Round Four:
> Traveling Side Lunges
> Dips
> Speed Skaters (lateral jumps)
> Plank to Pushup
Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.
> Jump Rope
> Plyo Push-up
> Bodyweight Rows
> Medicine Ball Squat to Overhead Throw
> Burpee
> Medicine Ball Chest Pass
> Renegade Rows
> Jumping Lunges
> Planks
> Treadmill Incline Sprints
Follow a tabata protocol (20 seconds of work followed by 10 seconds of rest) for each of the above
exercises. Go through each exercise once before repeating the entire circuit. Rest two minutes before
repeating. Aim to complete three rounds of the circuit.