3 mile run to start off. 3 laps like the PFT.
Pyramid pull ups with some extra fun
10 to 1 then 1 to 10
On the way down (from 10 to 1) after every set of pull ups we will do 10 dips followed by to flutter kicks
So it'll go 10 pull ups, 10 dips, 10 flutter kicks - 9 pull ups, 10 dips, 10 flutter kicks - 8 pull ups, 10 dips, 10 flutter kicks, etc on down to 1 pull up, 10 dips, 10 flutter kicks
On the way up (from 1 to 10) we will do the set of pull ups followed by 10 push ups and 10 full body crunches (starting flat and bringing your whole body in so your hands touch your heels).
Once we're done the Captain is going to buy everyone doughnuts.
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