Run 100m
10 dips or 3 MU rest 30 sec
Run 100m
10 Russian KBS 53/35rest
30 sec
Run 100m
10 push ups
rest 30 sec
Run 100m
10 jump squats
rest 30 sec
Run 100m
30 sit ups
rest 30 sec
Run100m
10 pull ups rest
30 sec
Intermediate 2 rounds
Advanced 3 rounds
