Monday and Wednesday

Monday
Training:
21 squats
21 push-ups
Run 400 meters
15 squats
15 push-ups
Run 400 meters
9 squats
9 push-ups
run 400 meters
For time

Wednesday
Training:
30 burpees
30 chinnies
20 burpees
20 chinnies
10 burpees
10 chinnies
For time
These are 2 count chinnies

To measure 400 meters, get in a vehicle and reset the odometer, drive until it reads 0.1. Running to that spot and back to where you starting driving is about 400 meters.