Day 15

Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories

Then,

3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 GHD Sit-ups or 15 regular Sit-ups (Example)

Workout
15 x 100 yard hill sprints
Rest 30 seconds between efforts