- 100 Pullups
- 100 Pushups
- 100 Situps
- 100 Squats
-you must complete the reps from each exercise before moving on to the next movement
- reduce reps to 75 or 50 per movement
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Tabata, choose ONE of the following, 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Row 20:10×8
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