Dumbbell curls x 4
Dumbbell overhead presses x 4
10 pull ups with leg lifts x 3
Run a 10k and integrate an obstacle course.
My 10k route connected to a 1/4 mile track with workout stations. Two of the 6.2 miles consisted of laps around the track with two obstacles per lap.
Obstacles included the following:
Tire flip station
3 x pull up stations
4 x monkey bars and ring station
Pole climb
Wall vault
Obstacle climb
Parallel bar dips
Tire obstacle
Hopefully you have a similar course near you.
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