400 Meter Run 

3 Rounds:
45″ on/15″ rest
Box Step-ups
Curtsy Lunges
Lunge with Double Tap
Bottom Squats

400 Meter Run 

3 Rounds:
45″ on/15″ rest
Box Dips
KB Drag
American KBS
KB Taps

400 Meter Run 

3 Rounds:
45″ on/15″ rest
Wall Sit w/weight
Plank Hold
Hollow Hold
Plate hold

400 Meter Run 

3 Rounds:
45″ on/15″ rest
Sit-ups
V-ups
Bicycle Crunches
Oblique Crunches