Today, as always, begin with a good warm up of joint mobility and simple calisthenics. Once you feel like your joints are greased, get into it..
Max Body weight day : perform all of these exercises until you basically are spent. Take a break and move on to the next one. I know some of the exercises over lap, so mental fortitude will be necessary. Keep your count, and make sure you do burpees LAST!! Cool down, have a nice day..
max push ups
max pull ups
max body weight squats
max body weight row
max burpees
Optional: 1 mile run
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