WARM-UP:
3 rounds:
200m run (:30 out/:30 back)
8 reverse lunges
8 reach throughs
3 burpees
*mark this turnaround point for the workout

HOME GYM:
Every 5 min for 25:00 ( 5 rounds )
200m Run (:30 out/:30 back)
10 Front Rack Lunges (135/95)
15 Burpees
*if you don’t have a Barbell you could use 2 dumbbells or kettlebells 

DB/KB/MB:
Every 5 min for 25:00 ( 5 rounds )
200m Run (:30 out/:30 back)
20 Weighted Lunges 
15 Burpees
*hold the object in the front rack and load as heavy as you like 

BODY WEIGHT:
Every 5 min for 25:00 ( 5 rounds )
200m Run (:30 out/:30 back)
20 Weighted  Lunges 
15 Burpees
*grab something to hold for lunges (backpack, kid, dog, etc!)