F.A.S.T.

5 rounds 9x Burpee tuck jumps 9x Handstand push-ups 9x Pull-ups

3 rounds Row 800m 50x Back extensions 50x Sit-ups

4 rounds Run 400m 50x Squats

Tabita Chin up knees to chest 20 sec 10 secs rest Push up or DB bench 20 sec 10 secs rest curls w/db 20 sec 10 secs rest Weighted DB box jumps 20 secs 10 secs rest Repeat 10 times DB punches 20 secs    

Failure every min on the min 5 pushups 15 kettle bell swings each minute add 1 rep to the push up until failure

5 rounds 15 pullups 15 squats 15 box jumps 15 situps 15 pushups

WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds