Run: 1 mile (or 10 minutes)
Prisoner Squat* 50 times (or 2 minutes)
Run: 1 mile (or 10 minutes)
Pushups: 30 "man" (or 1 minute)
Run 1 mile (or 10 minutes)
Full Sit Ups: 50 (or 2 minutes)
Done!
*Prisoner squats are done with your hands behind your head, chest still lifted.
"Man"=on your feet. NOT knees!
ENJOY!
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