Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 DB Row - 4 sets x 12 reps
Same weight all 4 sets.
#2 This is continuous work. Do one round of:
Tire Pull - 50 meters with 50 lbs in the tire
DB Farmer's Walk - 250 meters
Run - 800 meters
Pushup - 80 reps
Goblet Squat - 80 reps
Pullup - 40 reps
Burpee - 40 reps
Finish all reps (or distance) of each exercise before
you move on to the next exercise.
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