ultimate basic guide workout

7/4/10 home

apft test prep

warmup: jump rope
60s on
45s off
60s on
45s off
120s

pushups
3 rounds
1 min armap
kneeling diamond until failure
2 min rest

36, 10
24, 10
20, 10

situps
2 rounds
1 min armap
1st round, lower crunches; 2nd round, upper crunches

25, 60
25 20