5-6 Rounds

Depending on how many reps you make of the following movements in the round

500m Run
5-10 Strict pull- up one at a time
5-10 HSPU one at a time
5-10 Dip one at a time
10-20 Abs (use deep abdominal muscles)

After last round end with:
500m Run

Try to keep moderate level.

(Rough examples of moderate level heartbeat limits: 20v.= 130-170Hr / 30v.= 125-160Hr / 40v.= 115-150Hr / 50v.= 110-145Hr / 60v.= 105-135Hr)