Warmup
100m walking lunge
-Then-
2 Rounds
5 V-up
10 Arm circles forwards
10 Arm circles backwards
5 Kip swing
5 Air squat 2s pause in bottom
Workout
Break up however you want:
100 Pull Ups
250 Air Squats
250 Push Ups
350 Sit ups
Accessory
Lunge 100m
and then