Warmup: Active Stretching, 20 pushups, 10 pullups, 400m run
Strength: Incline Bench Press 4 rounds of 5-5-5 (5 explosive, 5 slow 3 sec down 3 sec up, 5 reg) superset with 10 inverse rows and 30sec plank jacks
Stamina: 50 pushups, 50 wide pushups, 50 military pushups, 50 decline pushups, any break during your pushups you take you have to do 10 pullups before you start back on pushups
Last push: 4 rounds, 10 seated cable row, 10 reverse grip lat pulldown, max pushup hold
Core: 50 situps, 50 reverse situps, 50 oblique crunches, 50 crunchy frogs
Cardio: run 3 miles as fast as you can
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