Warmup (3:00)
- 2:00 Jogging
- Ten burpees
- Five pullups
- Twenty mountain climbers
The Fartlek Workout (15:00)
- Sprint 60 meters
- Max set of pushups in 45 seconds, alternate diamond and wide hands every 10
- 1:00 Run, high-tempo
- Max set of pullups, alternate palms in and out every 4 pullups
- 2:00 Run, medium tempo
- 45 seconds of crunches, 45 seconds of flutterkicks
- 1:00 lunges
- Max 1 set of dips (can substitute with pushups with hands close to body approximately waist-high)
- 25 star jumps
- 1:00 jogging
- 1:00 Max 30-lb ammo can (or dumbbell) lifts
- 45 seconds side plank, left, then repeat right
- 3:00 max alternate sprints 50 meters, 40 meters, 25 meters, 10 meters with minimal rest
The Cool-down (2:00)
- 1:30 slow jog
- 0:30 alternate lunge stretches, toe touches, and any necessary additional stretches