4 rounds with 1 min rest

20 squats

7 burpees

15 sit-ups

20 hyperextensions

10 push-ups

1 min plank

5 burpees.

40 min cardio

Part 1

4 rounds with 1 min 
10 burpees
20 sit-ups
30 rock-climbers

2 min rest

2 part
4 rounds for time with 1 min rest
15 V sit-ups
1 min plank
30 heel touches 

2 min
3 part
5 rounds for time with 30 sec rest
10 sit-ups
15 air squats

40 min run

Part 1

3 rounds with 1 min 

15 V sit-ups

15 push-ups

20 squats

20  air squats

2 min rest

2 part

3 rounds with 1 min rest:

10 burpees

50 jumping jack

10 burpees

30 jumping jack

10 burpees

2 min rest

3 part:

2 rounds with 30 sec rest:

30 jumping pull-ups

1,5 min plank

1 part

4 rds for time, 1 min rest

10 burpees

10 push-ups 

10 chair dips

20 sit-ups

10 V sit-ups

30 squats

10 air squats

2 min of rest

2 part

Tabata 40/20 - 4 rounds of bridge

Running 40 min

50 jumping jack

50 push-ups

50 lunges

50 chair dips

50 squats

50 sit-ups

50 rock-climbers

50 burpees

50 V sit-ups

50 air squats

50 heel touches