Warm Up

400 meter Run
Then
3 Rounds
10 Jumping Lunges each leg
10 Strict Sit Ups
10 Good Mornings 45/30
10 Push Ups

Workout of the Day

400 meter Run
50 Sit Ups
30 Front Squats 95/65
30 Handstand Push Ups

400 meter Run
50 Sit Ups
2 Rounds
15 Front Squats 95/65
15 Handstand Push Ups

400 meter Run
50 Sit Ups
3 Rounds
10 Front Squats 95/65
10 Handstand Push Ups