Stretch and then
Run, 2 to 3 miles........
Come inside once complete.
12 pushups, roll over 20 four count flutter kicks
(counting 1, 2, 3, ONE....1, 2, 3 TWO...1, 2, 3, THREE) and so on
Repeat that 10 times, without taking a break. So, 120 pushups and 200 flutter kicks.
Assume the pushup position. Do one correct pushup, stay in the up position with your back straight. Count slowly to 10. Do another pushup, count to 9. Do another pushup, count to 8....
By the time you are counting to 4 your body should be shaking involuntarily.
Once complete, your chest should be glowing red from all the blood flow
My goal is to do 20 pushups and sets of 30 flutters......but that shit is HARD, when you dont take a breather.