F.A.S.T.

Warm-up: 75 jumping jacks 10 burpees (Run opt.)High Intensity Intervals: 30 seconds of mountain climbers 30 seconds recovery 30 seconds burpees 30 seconds recovery Sprint level: 1-3x Super level: 4-5x Beast level: 5+x Do your mountain climbers and burpees at a high tempo. Push yourself, but always remember to maintain form.

Main set: Run 30-60 minutes at an easy to moderate pace with 10-30 burpees every 10 minutes.

Main set: 1 minute each exercise Bodyweight squats Plank Wall sit Burpees Hanging leg raises Sprint level: 3 rounds Super level: 4 rounds Beast level: 5 rounds

Run 1/2 mile 30 crunches Run 1/2 mile 15 hanging knee raises Run 1/2 mile 1 minute plank Run 1/2 mile 1 minute plank Sprint level: x1 Super level: x2 Beast level: x3

30-30-30 Main set: 30 seconds push-ups 30 seconds crunches 30 seconds plank Sprint level: 3x Super level: 4x Beast level: 5x

Main set: 15 burpees 15 pull-ups 15 box jumps 15 sandbag squat-throws 50 crunches 50 bodyweight squats 50 jumping lunges 5 rope climbs or 25’ bear crawls Run 1.5 miles

30 body squats 20 pushups 30 jumping squats 20 pushups 30 squats 20 pushups 30 box jumps 20 pushups AMRAP twisting situps with weights 20 pushups 30 situps with weight 20 pushups

Main Set: 75 burpees 2 mile run