Each one-hour workout will choose from among the following:

• WARMUP - 60 meter sprint followed by 5 or 10 push-ups, crunches or burpees (x20)
• 60 meter sprint (forward, backward, side-shuffle, karaoka) followed by 5 or 10 push-ups, crunches or burpees (x20)
• Timed 400 meter sprint around soccer field to top of The Hill
• Calisthenics: push-ups, crunches, burpees, plios
• Run The Hill for 15, 30, 45 or 60 minutes
• 120 meter sprints (x10, x15 or x20)
• Motivational talk and prayer