Run 100 meters, 10 air squats, 10 Push Ups, 10 Sit Ups, 10 rounds.

Run 200 meters, 50 air squats, 25 Push Ups, 25 Sit Ups, 3 rounds.

Run 400 meters, rest 2 minutes, 4 rounds.

Run 400 meters, 25 air squats, 25 Push Ups, 25 Sit Ups-  3 rounds.

Run 400 meters, 50 pull-ups, 3 rounds.  If you have access to pull up bar

Run 400 meters, max pull-ups, 5 rounds.  If you have access to pull up bar

Run 800 meters-  25 air squats, 25 Push Ups, 25 Sit Ups 2 rounds.

Run 5K.

Run 10K.

Sprint 100 meters, 10 rounds.

Sprint 100 meters, 25 air squats, 25 Push Ups, 25 Sit Ups, 5 rounds.

150 burpees.

250 push-ups.

300 air squats

100 air squats, 100 push ups, 100 sit ups- do not move on until done with 100.

400 meter walking lunge.

10 air squats, 10 push-ups, 10 sit-ups, 5 rounds.

20 air squats, 20 burpees, 20 push-ups, 3 rounds.

10 sit-ups and 10 burpees, 10 rounds.

5 squats, 5 push-ups, 5 sit-ups, 20 rounds.