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F.A.S.T.

Functional Aerobic Strength Training

Warm-up
10 minute run

Main set:
10 crunches
10 laying leg raises
10 crunches
10 mountain climbers
10 crunches
10 second plank
10 burpees

Sprint level: x1
Super level: x2
Beast level: x3

Main set:
100 burpees
1500 meter row
1 mile run

Sprint level: x1
Super level: x2
Beast level: x3

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

Main set:
10 burpees
5 burpee pull-ups
3 burpee pull-ups w/knee raises*
15 crunches
10 laying leg raises
5 hanging knee raises

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

Warm-up:
Light jog 5-10 minutes
or
Jump rope 3-5 minutes

Main Set:
10 burpees
10 crunches
30-second plank
Run/jump rope 2 minutes
Recover 2 minutes
x 3

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You can go as high as you need to. Squat more to climb higher on your ladder.

100 jumping jacks
100 burpees
100 pull-ups
100 box jumps
100 sandbag squat throws
100 Brazilian ab twists (50 each side)
100 bodyweight squats
100 side kicks (50 each side)
100 jumping lunges
100 sandbag curls
100 sandbag tricep overhead extensions
100 tuck jumps
3 rope climbs
300 crunches

3 x 25 bodyweight lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 bodyweight squats
3 x 25 crunches