For time

1 mile run, 100 walking lunges, 100 hollow rocks, 100 air squats

4 rounds

2 min run, 30 walking lunges, 20 walkout push ups, 30 stiff leg good mornings, 20 high bum push ups

1km run, 50 push ups, 40 kb or backpack swings, 30 sit ups, 20 lunges, 1km run

5 rounds

2 min run, 10 walkout push ups, 50 mountain climbers, 20 alt Cossack squats

4 rounds

25 jump squats, 25 push ups, 25 sit ups

4 rounds

60 sec run, 50 mountain climbers, 40 ab bike, 30 jump squats, 20 walk out push ups

5 rft

2 min run, 25 high bum push ups, 25 hollow rocks, 25 jump squats

10 rounds

1 min run, 4 push ups, 8 jump lunges, 12 strict press (use whatever you have around), 16 hollow rocks

4 rounds

3 min run, 40 air squats, 40 walking lunges, 30 high bum push ups, 30 sit ups

3 rounds

4 min run, 30 front squats (wear a back pack on your tummy) 30 press (use the back pack) 10 burpees over the backpack