Summer workout

Day 1:
warmup-bear walk and bootstrappers
crap walk
burpees
crocodile walk
handstand pushups
pullups
lemon squeezers
neck nods
lunges
exploding star jumps
stomping grapes (these sound silly but they are tough)
Deck of cards
Frog stand and front tuck lever
Day 2: take a break
Day 3: if your legs are still sore do this one
warmup-bear walk
Handstand pushups and pull ups alternating with a minute interval
inbetween
one arm pushups
neck nods,
burpees
frog stand and front tuck lever
this one is short
Day 3: if your arms are sore but not your legs
warmup-bootstrappers
explosive squats
laundry jump
double leg hop
burpees
ankle hops
calf raises
Frog stand/front lever tuck(just because these need to be worked on)
Day 3: if your sore all over just make this a break day

Day4: if you didnt do a workout on day 3 then repeat the workout for day 1
day 4: if you did the arms workout on day 3 then do the legs workout today
Day 4: if you did the legs workout on day 3 then do the arm workout today

Day 5: take a break
Day 6: do what you feel like doing
Day 7: rest

also remember stretching before you go to bed or after your workout.
I am doing the following stretches
1.Hip flexor stretch
2.Butterfly stretch
3.Piriformis stretch
4.Quadriceps stretch
5. Hamstring stretch (on raised object)
6.Straddle split
7.front split
8.Floor straddle
9.Gastrocmenius Stretch
10.Anterior Tibialis Stretch
11.Shoulder Stretch
12.Triceps Stretch
13.Chest Stretch
14.Lat. Stretch
15.Biceps Stretch

*REMEMBER* hold these stretches for AT LEAST 30 seconds

*EDIT* I am thinking about dropping the leg workout and starting free running cause free running is a huge workout