Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 Pullup - 5 sets x 8 reps
Weighted if possible. And try to add weight each set.
#2 Do 2 rounds of:
Run - 250 meters
Pushup - 50 reps
Air Squat - 50 reps
REST one minute
Do 2 rounds of:
Double Under - 70 reps
Inverted Row - 30 reps
Medicine Ball Wall Ball - 30 reps
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