Workout:
20 Air Squats
50 Press-Ups
20 Single Rep Pull-Ups
Balance Work
Fireman Carry Squats
10-1 Press-Up Ladder
10-1 Tricep Dip Ladder
400m Sprint
200m Piggy Back Carry
200m Fireman Carry
Note:
Please scale all Fitness Explorer workouts to your current ability. This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete. Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but never sacrifice correct form.
Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.
If you are new to this mode of exercise, try one of the beginner's circuits
Perform a warmup prior to activity, here's an example Fitness Explorer warmup