Captain Sijan

Running Intervals :

4 X 1 mile (all out efforts with 3 min rest in between each mile)

after 5 – 10 min:

Perform:

100 pull ups

100 push ups

100 sit ups

100 squats

(if you feel like going for more of a METCON type of workout feel free to break these up into 10 sets of 10 )