The great thing about this exercise is that by the time you are finished, you’ll have completed the run plus 50 pull-ups, 100 push-ups and 150 squats (burpees count as push-ups and squats). This will get you ready for the Warrior Dash, Spartan Sprint, Tough Mudder and more. Have fun:
- 11 pull-ups with leg lifts
- 11 chin-ups with leg lifts
- 11 alternate grip pull-ups with leg lifts
- 20 burpees with push-ups
- Run 4-5 miles with 60 burpees along the way
- 10 burpees
- 10 burpees
- 25 air squats
- 5 pull-ups
- 25 air squats
- 5 pull-ups
- 5 pull-ups
- 3 pull-ups
- Stretch
It's hot out there, so if you can't run the distance, or do all the exercises, modify your workout. Don't worry if you need to do more sets of fewer repetitions either. Just do what you can and listen to your body.
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