Run 5 miles
Don't have a rope to climb? Never fear, pull up and variations are great substitutes.
Next exercises consist of 100 pull ups with torso and push up exercises.
10 pull ups
10 dead bugs (lie on back with arms and legs fully extended, bring opposite knee to elbow and switch for 10 times each side)
10 chin ups
10 torso twists (use cable pulley with 4 pounds. While on 1 knee, pull cable across chest while twisting trunk. 10 each side)
10 pull ups
10 torso twists
10 chin ups
10 dead bugs
10 pull ups
10 pull ups
10 chin ups
10 push ups with both hands on small medicine ball
6 pull ups
10 push ups with one hand on small medicine ball
8 chin ups
10 push ups with one hand on small medicine ball
6 pull ups
10 push ups
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