Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 DB Row - 4 sets x 12 reps each side
Same weight all 4 sets.
#2 Do one round of:
Plank - 2 minutes (elbows and toes)
Run 800 meters
Double Under - 100 reps
BB Row - 50 reps
DB Incline Bench Press - 50 reps
Goblet Squat - 75 reps
Finish all reps, time, or distance, of each exercise
before you move on to the next exercise.
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