| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY |
| M | GW | MGW | MG | G |
| 800 meter run | 75 air squats | 1 Mile Run 7:00 Pace | 800 meter sprint | 2 Mile Run 7:00 – 7:30 Pace |
| 20 burpees | 75 situps | 50 meter alternating lunges | 50 burpees | 15 Partner Assisted Pull Ups |
| 20 situps | 75 pushups | max pushups | 30 Box Jumps | |
| 800 meter run | run 1000 meters | 1 Mile Run 7:00 Pace | 30 V – Ups | |
| 20 burpees | ||||
| 20 situps | ||||
| 1 mile run 7:00 Pace | ||||
| NOTES | ||||
| 1 Round for Time | 3 Rounds for Time | As many rounds in 20 minutes | 3 Rounds for time | 1 Round for Time |
| 1 min. rest per round | 1 minute rest/round | |||
Week 21
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