F.A.S.T.

Warm Up: 50 jumping jacks Main Set: Find a log, rock, or tire and carry for 1/2 mile 10-50 burpees Pick up your object and carry additional 1/2 mile 10-50 burpees Run 1-3 miles 10-50 burpees Sprint level: x1 Super level: x2 Beast level: x3

-5 rounds (continuous loop) -1 minute each exercise, high intensity Pistols (one-legged air squats) Plank Wall sit Bicycle kicks Burpees Hanging leg raises

Run 1 mile, moderate intensity 10 burpees 15 crunches 5 burpee pull-ups 10 hanging knee raises 3 x 15 second sprints on 30 seconds rest Run 1/2 mile, high intensity Sprint level: x1 Super level: x2 Beast level: x3

30 seconds of burpees 30 seconds of recovery 15 second sprint 30 seconds of recovery (Repeat 2 – 4 times) Then, 10-30 crunches Jog 1-2 miles

Warm up: 10 minute jog Main set: Run 2 minutes hard Jog 1 minute easy 1 minute plank 30 crunches (Repeat as desired.) Sprint training: x2 Super training: x3 Beast training: x4 Cool down Jog/walk 5-10 minutes

2 minutes of burpees 800-meter run above lactic threshold* Recover 1-2 minutes 2 minutes of jumping rope (or rowing) 800-meter run above lactic threshold* Recover 1-2 minutes. *Very hard intensity – close to maximum

Every Minute on Minute for 12 minutes 5 Clapping Push ups 15 KettleBell Swings Each minute add 1 rep push ups until failure

3 Rounds 21-15-9 Push Press Dips