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F.A.S.T.

Functional Aerobic Strength Training

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

Main set:
10 push-ups
10 burpees
5 pull-ups
30-second sprint
1-minute rest between sets
Repeat 1-5 times.

With sandbag
15 squats
50 yard lunge walk
10 chest passes
10 underhand toss
1 minute rest between sets
Repeat 1-5 times.

Main Set:
10 burpees
10 crunches
30-second plank
30-second high knees
Run/jump rope 2 minutes
Recover 1 minute

Sprint level: x3
Super level: x4
Beast level: x5

Warm up:
50 seal jacks

Main Set:
Bear crawl – 50 yards forward/50 yards backward
15 burpees
Crab walk – 50 yards forward/50 yards backward
15 burpees
Frog jump – 100 yards
15 burpees
Sprint 400 meters
15 burpees
Run 1-3 miles

Sprint level – 1x
Super level – 2x
Beast level – 3x

Main set:
Perform 30 seconds of each exercise, with 10 second rest between:

Burpees
Mountain climbers
Jumping lunges
Pull-ups
Tuck jumps
High knees (fast)
Plank

Sprint level – x1
Super level – x2
Beast level – x3

Main set:
Run 1 mile
50 sit-ups
30 20” box jumps
15 burpees

Run 1 mile
50 Russian twists
30 push-ups
15 burpees

Run 1 mile
50 medicine ball slams
30 kneeling jumps (knees to feet)
15 burpees