Most of mine are kettlebell/crossfit based but here are a couple:
3 rounds
KB swings 20-25-30-35-40
Burpee bastardos (burpees then tuck jump) 30-25-20-15-10
- 20 swings then 30 burpees, 25 swings then 25 burpees etc.
Rest 2 mins between each round
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2 press ups
2 Bodyweight squats
2 Shoulder taps (each side) - full press up position, tap left shoulder with right hand and vice versa
2 jumping squats
2 cross toe taps (each side) - full press position, right hand touches left leg and vice versa.
Rest 1 minute, repeat for 4 reps of each.
Rest 2 minutes, 6 reps of each
Rest 3 minutes, 8 reps of each
Rest 4 minutes, 10 reps of each.
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30 minutes, every minute on the minute
Minute 1 - 12 swings
Minute 2 - 15 press ups
Minute 3 - 12 kettlebell squats
Minute 4 - 15 bodyweight crunches
Minute 5 - 15 kettlebell snatches
Minute 6 - 20 jumping squats
Repeat x 5