The full body workout today. The goal is 100 pull ups, 200 push ups and 300 air squats with a 3.1 mile run. Here's how I executed it:
Cool down:
Stretch
Rotate
Main set:
15 dips
10 desk push ups
15 dips
10 desk push ups
15 dips
10 desk push ups
20 push ups
20 air squats
20 push ups
20 air squats
20 push ups
15 air squats
20 push ups
15 air squats
25 push ups
15 air squats
30 push ups
15 air squats
20 push ups
15 air squats
15 push ups
15 air squats
20 air squats
10 pull ups
10 air squats
10 pull ups
10 air squats
10 pull ups
20 air squats
10 pull ups
10 air squats
10 pull ups
10 air squats
Run 1 mile
5 pull ups
10 air squats
5 pull ups
10 air squats
5 pull ups
10 air squats
5 pull ups
10 air squats
10 pull ups
10 air squats
5 pull ups
10 air squats
5 pull ups
10 air squats
5 pull ups
10 air squats
5 pull ups
10 air squats
Run 2.1 miles
Cool down:
Stretch
Rotate
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