For time:

1 mile run
50 pullups
75 pushups
150 squats

Post time to comments.

Daily Extras - 3 sets of:

25 jumping goblet squats
rest 30 sec.

Workout Notes:

  1. Post time to comments.

  2. The mile MUST be run (entirely) at the beginning. Time your mile and post your time.

  3. You may partition pullups, pushups & squats. (Example: 10 Rounds or 5 Rounds)

  4. Our "SuperFits" can do this workout in under 20 min.

  5. BOSSAME RULES:

    • Males and Females must get a sub 18 min. on this workout!

    • Time your mile! This could be the day you get your sub 8 min. mile. Yes, you can pass off both your Fitzoner and your mile at the same time!

    • You may NOT use a modification on the pullups. Males must do Kipping pullups. Females must do jumping pullups.

    • You may snake your pushups.

    • Squats must be GPP standard, parallel or below.

    • YOU MUST PROVE YOUR TIME TO A TRAINER.





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