Warm up, no cardio. Bunny hops, butt, knees, bears, crabs and head to toe joint mobility. Move through this quickly, you should be warm after, maybe even a little sweaty.
Part 1
3 Rounds
10 pull ups
7 Push ups
15 Squats
10 Back Ext
Part 2
Couch Stretch 2 min a side
Part 3
This is a partner workout.
1) Run .7 miles or bike 2.1 miles + 100 sit ups. 2 people can be working at once
2) 50 Burpees while the other holds a plank
3) 50 push jerks the other holds still in the bottom of a squat
4) 80 Kettlebell swings while the other hangs from a pull up bar
The only reps that count of the movement is when the partner who is doing the hold is in the hold position. If they need a break and fall, say on the plank, the partner doing the burpees should stop. You may switch up which partner is doing what in any round.
Although there is only a single bullet fired, they still work in a team towards a common goal.
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