Warm up good. Joint mobility. Include butt kickers, high knees, bear crawls.
Part 1
3 Rounds
10 pull ups
15 push ups
15 sit ups
15 squats
10 Back Ext
Part 2
5 Min Fast Walk with treadmill at max incline
Rest 60 sec
4 Min Kettlebell Swings
Rest 60 sec
5 Min of Step ups
Rest 60 Sec
4 Min of Farmers carry (heavy)
Do this workout on air. See how long you can go for.
Stretch and water.
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