Workout

Warm up:
Jog 200m
Jog 100m backwards
High knees 50m
Butt kicker 50m
50 jumping jacks
10 push ups
10 burpees

Then

As many pull ups as possible in 3 minutes
Rest 60 seconds
As many air squats as possible in 3 minutes
Rest 60 seconds
As many chin ups as possible in 2 minutes
Rest 60 seconds
As many lunges as possible in 2 minutes
Rest 60 seconds
As many horizontal pull ups or ring rows as possible in 60 seconds
Rest 60
As many box jumps 20-24” in 60 seconds


Then

60 seconds on 60 seconds rest
Jumping jacks
Flutter kicks
Burpees
Mountain climbers
Plank
Side plank
Side plank
Burpees
Jumping jacks

Then

Walk 1 mile

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