Perform the workouts below for the next 4 weeks, then move on to the next phase.
1 mile run for timeRepeat the following for 5 sets with as little rest as possible 20 pull-ups 20 body squats 20 push-ups 20 lunges 20 weighted crunches1 mile run for time
Warm-Up5 Minute Jog
100 Reps of Each:Pull-UpsBench DipsInverted Rows (Face Pulls)DipsPush-Ups
20/10 Quick Hitter
10-12 Sets of:20 Push-Ups (alternating styles)10 Pull-Ups1:00 rest
Walking Lunges400
Sit-Ups100
8 Set Superset50 Air SquatsMax Rep Pull-Ups:30 rest between sets
Plank HoldAccumulate 10:00 in plank
Pull-Up Party
20 Sets of Max Rep Pull-Ups:45 rest between sets*alternate grips each set
Toes-To-Bar75
Perform the Following - Start at 1 and add 1 rep each round until you fail at the rep count1 Pullup1 Pushup1 Body Squat1 Situp1 second restKeep adding 1 rep/1 second rest until you fail, then run a mile, come back and repeat as many times as you want
REST DAY
Optional
Ab Wheel100
