The Spartan 500

Warm-up

• Dynamic warm up
• Run/cycle/row/jump rope 5 minutes

Main set

• 50 burpees
• 50 squats (or squat tosses with sandbag)
• 50 sit-ups
• 5-25 pull-ups
• 5 rope climbs (or 5-25 chin-ups)
• Run 1 mile for time

Cool down: Stretch

Usually, 1 set is more than enough. But feel free to go for multiple.