Alexander's Whore
Warmup: 3rds
300m run
100m run backwards
1) 8rds
20 sec squat
10 sec rest in bottom of squat position
2) 8rds
20 sec horizontal row
10 sec rest
3) 8rds
20 sec pushups
10 sec rest
4) 10 rds
3x burpees
25m sprint
every 1 minute
Comments: Tabata intervals. They work. They are fucking hard and you can do them anywhere. Just pick an exercise and do 8rds of 20sec on / 10sec off and go to work. Tuesdays and Thursdays I have been training my athletes with as little equipment as possible. These sessions are geared towards improving strength endurance and bodyweight work capacity. Most parks have pullup bars and benches, that is all you need to do these.
5) 3rds
25x situps
25x salutes
6x hip whip