• Start off with a 530-meter run
  • 40 air squats
  • 30 sit-ups
  • 20 burpees
  • 10 pull-ups (If you don’t have access to a pull-up bar, place a barbell on a rack with heavy weights on it to keep it stable. Position your body underneath it with knees bent and weight lightly on your toes and pull your chest up to the bar.)
  • Finish with another 530-meter run

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