In this workout, you are going to start with 20 reps of 6 exercises.  After you’re finished doing 20 of everything, you have a 30 second sprint, and then you will move on to 18 of everything.  Continue this pattern, decreasing your reps by 2 each round, until you finish 2 of everything and 1 final sprint.  Once you get into the rhythm of the exercises, keep moving and push yourself to work as fast and as hard as you can.  Good luck!

Exercises
Lateral lunge
Kettlebell squats (or you can just use a weight)
Decline pushups
Sit ups
Reverse fly
Knee drives on bench
30 second sprint

Explanation of exercises
Kettlebell squats:  do squats holding a kettlebell in both hands.  If you do not have a kettlebell, just use a weight.

Decline pushups:  Put your feet on the same bench that you are going to use to do your knee drives, and put your hands on the ground.  Do your pushups in that position.

Reverse fly:  Stand with one foot in front of the other and bend at the waist.  Holding a weight in each hand, keep your arms slightly bent and using your back, squeeze your shoulder blades together, lifting your hands to the side.

Knee drives on bend:  start with one foot on the bench and drive up to standing on the bench. Switch your feet at the top and step back down.  Keep repeating thing driving and switching motion as fast as you can.