Box squats 10 sets, 2 reps, 1 min rest
3x Circuit: 1 Min each, 15 sec rest
Burpee to pullup
Sprint @ 10 mph
Plank/Side plank
Shoulder circuit: Lateral, face pull, band pull.
3 min run @ 10mph
Running at 10mph is getting easy. It's all my treadmill goes to. At least the ones at the gym hit 13....those make me feel like I am actually somewhat fast, albeit I only go 12-13 for 20 sec on / off type stuff.