The only equipment you will need for this circuit is a pullup bar and something to step down from. Go through this circuit 4 times as fast as you can. If you do the circuit outside and don't have a pullup bar, skip them and do them when you finish.
8 Dive Bomber Pushups
(move like you are sliding under a fence...video here)
5 Bench Step Downs (each leg)
***Make sure not to put all of your weight down! Just tap your heel and come back up. You should really feel this in the leg on the step, not the leg you are putting down! (video here)
8 Pullups
12 Prisoner Squat Jumps
30 Mountain Climbers
30 Russian Twists
(with or without weight)
Sprint 100 yards
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