25 Minutes – AMRAP

3 Burpees

5 Squats

10 Walking Lunges

15 Sit Ups

20 Mountain Climbers

Ajay - 9 rounds.

Brutal but very good HIIT workout. I did perhaps only about 60% of it.

Warmup

30 second Torso twists

30 second Tow touch twist

30 second Fly jacks

30 second oblique rockers

30 second Tow touch kicks

30 second Squat

50 - 40 - 30 - 20 - 10 seconds Burpees

15 second breaks in between

50 - 40 -30 - 20 - 10 seconds Walking pushups

15 second breaks in between

10- 20 - 30 - 40 - 30 - 20 - 10 Mt Climbers

15 second breaks in between

10- 20 - 30 - 40 - 30 - 20 - 10 High Knees

15 second breaks in between

Tabata 

20 second + 10 second rest: Dive Bomb pushups (2X)

20 second + 10 second rest: Jumping Lunges (2X)

20 second + 10 second rest: Crossover pushups (2X)

20 second + 10 second rest: Side plank toe touch (2X)

20 second + 10 second rest: Supine  plank toe touch (2X)

20 second + 10 second rest: Lateral Jump (2X)

20 second + 10 second rest:Toe touch Squat(2X)

20 second + 10 second rest:Agility Dots (2X)- X pattern

20 second + 10 second rest:Jumping Jacks (2X)

20 second + 10 second rest:Knee Slap  Jumps (2X)

50 Mt. Climbers

2 Deck Squat 

3 3 Dips/Pull Ups

4 HSPU/Shoulder press 

5 Squats

6 Sit Ups

7 KB Swings 65/30

8 Walking Lunges (Each)

9 Push Ups

10 Burpees

AMRAP (40 mins)

10X

Burpees

KB Swings

Pull ups/ Dips

V- ups

Box Jumps

Shoulder Press

Ajay/Ravi: 5 rounds.

4x

11 Burpees

10 Sit Ups 

9 Push Ups

8 Squats

7 Dips

6 Shoulder Press

5 (Each) Lunges

4 Diamond Push Ups 

3 Pull Ups 

2 Level 1 Drills

10-1
Renegade Row/Plank Row
3x Squats
2x 180 Basketball Jumps
V-Ups
Double Sit Ups
Bicycle Sit  Ups (each)