Wednesday

Home wod

3 rounds for time

800m run

30 push-ups

30 v-situps

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Tuesday

Home wod

In 20 minutes Run, ride or row as far as possible

Every 3 minutes complete 21 air squats (the workout starts with 21 squats)

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Monday

Home Workout

Every minute for as long as possible, complete:

30m shuttle run (15m up & back)

1 burpee (increase burpees by 1 rep each minute)

Example: 1st min= 1 burpee, 2nd min= 2 burpees and so on.

Thursday

Home workout:

1600m run

2min rest

1200m run

2min rest

800m run

2min rest

400m run