Most people never run far enough on their first wind to find out they've got a second. ― William James

Warm-up

Perform at least one of the following: Jump Rope 5 minutes Jumping Jacks x 75 Jog 10 minutes

Pari I:

Burpees 4 x 5-15 - Execute with precise form, focusing on doing a perfect squat at the beginning of the burpee movement. Jump high. Squat to Overhead Press 3 x 10 Lunges w/Pancake 3 x 10 (each leg) Broad Jump 2 x 5 Box Jump 2 x 5 Rest 1 minute

Pull-ups 3 x max Rest 1 minute

Plank 2 x 30 seconds Leg Lowers (each side) Rest 1 minute

Cool Down:

Walk it off Stretch Foam Roll (Optional)

Variations:

Beginner Version: Take it easy. Walk your cardio section. Just stay on your feet and keep moving. Elite Version: Spend your endurance section going up the steepest hills you can find. In the absense of hills use the stairs or a treadmill on its steepest incline.