WARM UP

5min running clock:
2MIN AMRAP:
10 Knee push ups
10 swimmers
-THEN-
1MIN sit ups
-THEN-
2MIN AMRAP:
6 Samson lunge
6 Push press

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD STRENGTH: FULL BODY

FOR QUALITY (15MIN CAP):
60 reps of
Slow side-to-side push ups

*break the reps how ever you like

WORKOUT: FULL BODY

FOR TIME: (10MIN CAP):
30 sit ups
60 Single Arm Overhead lunge (right)
30 sit ups
60 Single Arm Overhead lunge (left)
30 sit ups