Warm Up: Run 800m
10 Push Ups
Workout: 10 Burpees
20 GHD sit ups
30 Box jumps on a plyo box or bench
40 Squat Jumps
30 Box jumps on a plyo box or bench
20 GHD sit ups
10 Burpees
Jam Session: Run 800m
Plank for :30
This workout is pretty simple and gets the job done. Good luck, have fun, give it hell ;)