Warm Up

Run 400 meters
Then
2 Rounds
10 Up Downs
10 Jumping Lunges each leg
10 Hypertensions
20 sec Sampson Stretch each side
20 sec Up Dog
20 sec Down Dog
20 sec Bar Hang

Workout of the Day

400 meter Run
Then
7 Rounds of
7 Chest to Bar Pull Ups
7 Ring Push Ups
14 Alternating Pistols
28 Double Unders
Then
400 meter Run