Warm up:
Do the following 4 times jog or use rowing, biking,
running or other machine:
30 second easy in place
30 second hard in place
Main set:
1 minute dips as many as possible (AMAP)
1 minute pull ups AMAP
1 minute sit ups AMAP
1 minute push ups AMAP
Run 1/4 mile while carrying 10 - 15 pounds
Do the following 8 times:
Full Air squats for 20 seconds
Rest for 10 seconds
Later in the day:
20 push ups x 4
5 pull ups x 3
Swim for 1/2 mile
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