Warmup:
10 min Row/Run
10 Push-Ups
10 Air Squats
10 Sit-Ups
10 Jump Pull-Ups
10 Bodyweight Rows (overhand grip)
Workout:*
3 sets (10 reps of 85kg) Deadlift
50 Jump Pull-Ups
50 Walking Lunges (with single arm 14kg DumbBell overhead - 25 each arm).
50 Crocodile Walks
50 Crab Walks
50 Burpees (with 1 Push-Up between each rep)
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Finisher:
Burpee Pyramid (Continuous)
5 Burpees, 1 Push-Up
4 Burpees, 2 Push-Ups
3 Burpees, 3 Push-Ups
2 Burpees, 4 Push-Ups
1 Burpee, 5 Push-Ups
Burpee, Push-Up, Dip, Pull-Up Combo
1 Burpee, 2 Push-Ups, 2 Dips, 2 Pull-Ups
1 Burpee, 3 Push-Ups, 3 Dips, 3 Pull-Ups
1 Burpee, 2 Push-Ups, 2 Dips, 2 Pull-Ups
1 Burpee, 1 Push-Up, 1 Dip, 1 Pull-Up
Pull-Up Holds
2 Pull-Ups (hold for 1 minute at the top)
Treadmill Drivers **
3 x 30 second rounds
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* Complete each set of reps before moving onto the next exercise.
** Treadmill is stationary, sprint as fast as you can holding the handles in front of you (as if you are pushing the treadmill forward). Tougher than it sounds!