Week Three

Workout One

5k (3.1 miles) + 100 Push ups + 100 sit ups

Workout Two

4 Rounds

Revers Pulls ups 10 Reps*(Find a hand rail that is waist high lie down on your back under the rail. Grab the rail over hand and flatten your body out straight as board. Pull your self to the bar ten times.)
Mt. Climbers 40 toe taps http://www.youtube.com/watch?v=HSTK0XzbFN0
Brupees 10
Squat Jumps 10

Workout Three
4 Rounds for time

10 push ups
15 Dips
20 Air squats
400 meter run