The barbell complex is made up of 6 different barbell movements. Each exercise is prescribed with a specific number of repetitions. Complete each exercise for the prescribed number of reps and then immediately begin the following exercise. Once you have completed every exercise in the barbell complex, that is 1 circuit. Start off by completing 6 total circuits and then aim to complete more circuits as you progress.

The bodyweight circuit is made up of 6 different bodyweight movements. Each exercise is prescribed with a specific number of repetitions. Complete each exercise for the prescribed number of reps and then immediately begin the following exercise. Once you have completed every exercise in the bodyweight circuit, that is 1 circuit. Set the timer to 12 minutes and aim to finish as many circuits as possible in that time.

Find an open area with about 30 yards of running space. Choose and starting point as well as an end point. From the starting point, sprint as fast as you can to the end point. Once you've reached the end point, walk back to the starting point. As soon as you've reached the starting point, sprint as fast as you can toward the end point. Continue repeating this until you've done 15-20 sprints. Add more sprints as you progress.