Here's the firecracker workout:
7 pull ups with leg lifts
7 chin ups with leg lifts
7 alternate grip pull ups with leg lifts
30 air squats
30 push ups
Swim 3/4 miles
Start in the push up position. Then bring each leg to chest for 10 repetitions. Do this 3 times.
Jeff Bennett is an author, publisher, security expert and a mud runner. He keeps active and posts his workouts to hopefully inspire others. He's been fit his enti
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