Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.
3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 pull ups (or jumping pull ups), 10 push ups, 10 air squats
tabata squats and tabata push ups.
tabata squats, tabata push ups, tabata sit ups and tabata pull ups
tabata squats, tabata push ups, tabata sit ups, tabata pull ups and tabata 5 foot precisions.
Each repetition is 1 point. Total up your points and post them to comments. There is no rest in-between sets.