10 min Warm-Up
Then:
Stretch
Then:
Ladder
10-1 Air Squat +
1-10 Push-Up
Then:
2 sets
50x DUs +
20x Sit-Up +
20x Finger Crawl (Crunches)
Then:
1-2 min rest
Then:
4x 100m Run
w/50m walk for rest +
4x 200m Run
w/200m walk for rest
Then:
1-2 min rest
Then:
4 sets
25x DUs +
30 sec FLR hold
Then:
Cool Down
Then:
Stretch

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