Warm up:
3 Rounds of
8 Kipping pull ups
6 Burpees
8 Push ups
Workout:
1Km Run
9 Burpee Muscle ups/ 15 Burpee Pull ups/ 20 Burpee Bar touch
2Km Run
6 Burpee Muscle ups/ 12 Burpee Pull ups/ 15 Burpee Bar touch
3Km Run
3 Burpee Muscle ups/ 9 Burpee Pull ups/ 12 Burpee Bar touch
Postworkout:
Tabata
Jumping lunges