10 min Warm-Up

Then:

Stretch

Then:

2×10 Dislocates

2×10 Push-Ups

2×1-4-1 Pull-Up Ladder

2×25 Jumping Jacks

2×25 DU’s or 50x Single Jump Rope

30 sec rest in between sets

Then:

For Time

1,600m Run +

150x DU’s +

25x Pull-Ups +

25x Push-Ups +

125x DU’s or +

20x Pull-Ups +

20x Push-Ups +

100x DU’s +

15x Pull-Ups +

15x Push-Ups +

75x DU’s +

10x Pull-Ups +

10x Push-Ups +

50x DU’s +

5x Pull-Ups +

5x Push-Ups

25x DU’s

Then:

3-5 min rest

Then:

2×50 Sit-Ups

2×50 Leg Raise

1×50 Back Extension

Then:

Stretch/Foam Roll

 

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