2 workouts

Workout 1

Warmup

Run .25 miles (fast … like 70% of full out sprinting)
10 pushups
40 lunges
15 pull downs with 55 pounds
10 full situps

Repeat 6 times






Workout 2

Warmup

Set 1 – repeat 3 times with 60 seconds rest
Row 500
Bench press 65 pounds X 12

Set 2 – repeat 3 times with 60 seconds rest
20 squat jumps
15 reverse crunches

Set 3 – repeat 3 times with 60 seconds rest
Row 500
10 full situps