Circuit 1:
wide grip pullups – to fail
pullups – to fail
seated hamstring curls – 15 reps
jumping lunges – 10 per leg
1 minute hill run, 12 degree incline, 12 mph men, 8.5 mph women

Circuit 2:
russian ab twists – 20 reps
pullups – to fail
back kicks with shoulder press – 10 per leg
1 minute hill run, 12 degree incline, 12 mph men, 8.5 mph women

Circuit 3:
pullups – to fail
step ups – 20 per leg
butt kicks – 1 minute

Circuit 4:
incline bicep curls – 10 per arm
pike crunches – 25 reps
seated hamstring curls – 10 per leg
butt kicks – 1 minute

Circuit 5:
supermans – hold for 1 minute
boat pose – hold for 30 seconds
reverse plank – hold for 1 minute
jumping jacks – 1 minute