Warmup - Do 2 rounds of:
Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row - 5 sets x 9 reps
Set 1 - 9 reps at 90% of top weight for today
Set 2 - 9 reps at top weight
Sets 3,4+5 - 9 reps back down at 90%
#2 Strict Weighted Pullup - 5 sets x 5 reps
Set 1 - 5 reps at 90% of your top weight for today
Set 2 - 5 reps at top weight for today
Set 3, 4, 5 - 5 reps back down at 90%
#3 Start a timer.
Run 100 meters at 0:00, 4:00, 8:00, etc.
DB Thruster 12 reps at 2:00, 6:00, 10:00, etc.
When you are not running, or doing thrusters, in any order and
any combination, do:
DB Row 60 reps each side
Air Squat 90 reps
Double Under 120 reps
Plank 150 seconds (2 min, 30 sec)
You are done when you finish all reps/time of db row, air squat,
double under and plank.