Monday:

20 seconds on 10 seconds off for 8 sets of box jumps, side plank alternating each set, double-leg jumps, handstands against wall, bear crawls with straight legs, push ups, push up/plank position rows alternating sides with 25-pound dumbbell.

Wednesday:

3 Rounds of 800-meter runs with 50 push ups after each round.

Thursday:

5 rounds of 400-meter runs with 15 weighted squats between rounds (35-pound dumbbells).

Friday:

100 push ups, 400-meter run, 100 lunges, 400-meter run, 100 sit ups, 400-meter run, 100 body rows, 400-meter run, 100 squats, 400-meter run.