When in doubt, do one of the following Spartan workouts. By having these in your head, you are more likely to enact them with your body if you have the time and you feel inspired. These workouts can be scaled to all levels. They can be as hard or easy as you want. Just adjust rep and set counts. These can even be done alongside another Spartan who may be operating at another skill level. They are designed that way.
The #NoExcuses Spartan Workouts to Get in Killer Shape