• Dynamic warm up
• Run/cycle/row/jump rope 5 minutes
• 1 round ladder pull-ups 10-9-8-7-6-5-4-3-2-1
in between set of pull ups:
• 10 pistol squats each leg
• 25 box jumps
Follow up with a 2-4 mile run + 50 jack-knife sit ups.
Don’t forget to stretch
To scale this workout down:
Have your pull-up ladder start at 5 or 3.
Do bodyweight squats instead of pistol squats
Run only for 20 minutes.
Do regular sit-ups.