warden- Very well done! I'm fat and therefore don't like to run, but admire those that do it in country like that!

Warmup:
5min - lunge tag

Banded Stretches

Strength-
Strict Press
4 sets of 5 with 55# dumbells in 6min

Workout:
Min 0-3
3 rounds
3 jumping pullups
6 pushups
9 air squats
Min 3-6
3 rounds
4 jumping pullups
8 pushups
12 air squats
Min 6-9
2 rounds
5 jumping pullups
10 pushups
15 air squats

186 total reps