Stretch
Rotate
30 push ups
30 air squats
Go for 4.5 mile run after each mile do the following:
first mile-15 burpees
second mile-15 burpees, 5 pull ups with leg lifts, monkey bars, 10 box jumps
third mile-15 burpees
fourth mile (or finish the 4.5 mile run)
Walk for 2.5 minutes
15 burpees, 5 pull ups with leg lifts, monkey bars, 10 box jumps
Cool down
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