Warm Up:
200 m run
3 rounds
10 ring rows, 10 kips, 10 squats
200 m run
workout:
1 mile run
10 rounds of :
5 pull-ups
10 pushups
15 squats
1 mile run
extra work :
strength: 5x5 push press starting @ 65% and increase each set
conditioning: 100 box jumps 24/20 step down (try to go unbroken)
gymnastics: 7x3 skin the cat