Virginia Tech Hokies

10 minutes

30 second jog

20 sit ups

Every minute, stop for 5 push ups

Tennessee Vols

3 rounds

5 jump tucks

20 hands free sit-ups

10 lateral line-jumps

1 minute jog

West Virginia Mountaineers

5 minutes AMRAP

10 Air squats

Mountain Climbers

Jump rope

King College Tornado

3 rounds for time

10 air squats

5 hand release push-ups

10 hands free sit-ups

ETSU Buccaneers

6 rounds for time

5 hand release push-ups

10 line hops (front to back)

1x 20 meter sprint

Alabama Crimson Tide

4 rounds of each

5 burpees

5 Squats Jumps

20 Mountain Climbers

Emory & Henry Wasps

8 minutes, AMRAP

20 situps

10 hand-release pushups

5 squats

LMU Railsplitters 

10 to 1

Burpees and Situps 

Radford University Highlanders

Complete as many Sit-up as possible

Old Dominion University Monarchs

4 rounds for time

10 Air squats

10 Hand Release push-ups

45 second jog

George Mason University Patriots

2 minute run/walk

Resista band curls (any weighted item can be used)

Kent State University Golden Flashes

4 Rounds for Time

10 “I am Star” Squats

10 Straight leg sit ups

10 sec planks

30 jog

University of Minnesota Golden Gophers

5 rounds for time

10 Air squats

10 Hand release push ups

10 Hands free sit ups

10 High Knees

South Florida Bulls

5 minutes

As many burpees as possible

Jump rope or air jump rope

1 minute jog

Liberty University Flames

3 rounds

20 mountain climbers

5 squats

10 jump tucks

Bluefield College Rams

40 minute run/walk or bike

Dayton Flyers

10 minutes

Bear crawl for set distance over and back

5 perfect air squats

Villanova Wildcats

4 Rounds

T Rotations x 6 (3each arm)

Step-ups x 6 (3 each leg)

1 minute jog

UNC Tarheels

4 minutes, AMRAP

30 Plank hold

Jog backwards, 10 line jumps, sprint forward

VI Cobras

5 Rounds for time

5 Burpees

10 Hands-free sit-ups

10 Sit-ups

Kentucky Wildcats

8 minutes, AMRAP

5 Squats

Russian twist

Jumping Jacks

Clemson Tigers

5 minutes

12 Step-ups or High Knees

6 Hand release push-ups

Jump ropes or Air Jump rope

VCU Rams

6 minutes, AMRAP

10 Air Squats

12 T-rotations

8 Standing Inch worms

James Madison University Dukes

4 rounds

10 jumping jacks

10 hand release push ups

10 sit-ups

10 t-rotations

University of Northwestern Ohio (UNOH) Racers

Complete as many Burpees as possible

Akron University Zips

10 rounds

10 hand release push-ups

As many jump tucks as possible

Georgetown Hoyas

6 rounds

30 second Jump rope/ hula hoops

Bear crawl as long as possible

Crab walk as long as possible

University of South Carolina Gamecocks

6 minutes, AMRAP

10 Resistant band- Curls
(any weighted item can be used)

10 Line Jumps

45 Second Jog with high-knees and butt kickers

Notre Dame Fighting Irish

6 minutes, AMRAP

10 Wall push-ups

10 burpees

10 second wall sit

Richmond Spiders 

20 minute run/walk

William and Mary Tribe

5 rounds

30 second plank hold

30 second wall sit

30 sit ups