Warm up:
Then complete one of the following options:
Option 1 > 3 Months:
200 m Run/Row
5 Pullups
10 V-ups
Complete a 200 m Run/Row and add 2 Pullups and 5 V-ups each round for 30 Minutes
Option 2 < 3 Months
200 m Run/Row
5 Pullups
10 V-ups
Complete a 200 m Run/Row and add 2 Pullups and 5 V-ups each round for 20 Minutes
Option 3 < 1 Month
100 m Run/Row
3 Jumping Pullups
10 Situps or Alt Leg V-ups (R+L=2)
Complete a 100 m Run/Row and add 1 Pullup and 2 Situps each round for 15 Minutes
Cool Down:
3 sets of 30 seconds each lower back and piriformis stretches
Post the number of rounds to comments
