Warm up: 3 rounds or 10 minutes
200m run
10 air squats
10 sit-up
10 push-ups
Then
Bench press 5x5 (build to heavy weight)
Then
12-11-10-9-8-7-6-5-4-3-2-1
Pull ups
Sit ups
Kettle bell swings
Cool down:
200 m walk
Shoulder, chest, and thigh stretches
Warm up: 3 rounds or 10 minutes
200m run
10 air squats
10 sit-up
10 push-ups
Then
Bench press 5x5 (build to heavy weight)
Then
12-11-10-9-8-7-6-5-4-3-2-1
Pull ups
Sit ups
Kettle bell swings
Cool down:
200 m walk
Shoulder, chest, and thigh stretches