Warm-up
Pick One: Run 1/4 mile / Row 500m / Airdyne 20 calories
Then,
3 rounds:
10 Overhead PVC squats (Example)
10 Hand Release Push-ups (Example)
10 Back extensions (Example)
Workout
Run 1 mile
Break up in any way you choose:
100 pull-ups
100 dips
100 dumbbell burpees (Example)
Run 1 mile
