.5 mile run to Citadel Park
Abs:
LBC, Situps, Squats, Freddie Mercury, Rocky Situps: sets: 30-25-20
5 pullups after each set
.25 mile run
Upper Body
Mercans, Dips, Wide Arm Mercans: sets: 30-25-20
10 lunges after each set
Converse hill
Run up and down hill: Top of Hill 20 Mercans, Bottom of hill 20 LBC : Continue sets counting down: 19,18,17: etc.
Release run back to to COT