10-15 min Warm-Up
Then:
Stretch
Then:
1x400m Run +
45 sec rest +
1x400m Run +
45 sec rest +
1x400m Run +
45 sec rest +
1x400m Run
Then:
25x Pull-Up +
25x Push-Up +
25x Sit-Up
Then:
45 sec rest
Then:
1x400m Run +
45 sec rest +
1x400m Run +
45 sec rest +
1x400m Run +
45 sec rest +
1x400m Run
Then:
25x Pull-Up +
25x Push-Up +
25x Sit-Up
Then:
45 sec rest
Then:
1x400m Run +
45 sec rest +
1x400m Run +
45 sec rest +
1x400m Run +
45 sec rest +
1x400m Run
Then:
25x Pull-Up +
25x Push-Up +
25x Sit-Up
Then:
Cool Down
Then:
Stretch

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