Warm up: stretch 30-60 seconds each, alternate sides: knee hugs, grab foot from behind, grab shin pull up, leg swings, reverse lunge with twist, army circles, butterflies, 200 meter jog

Workout Part 1: Run 1 mile at the fastest pace you can
Record your time
Use this time to help determine what "ability group" you will run in for group sessions

Workout Part 2:
A) Complete 3 sets of Hand release push ups
Set 1: 20 reps, Set 2: 15 reps, Set 3: 10 reps
Do as many correctly as possible, go to knee push-ups if needed; do not reach muscle failure, stop when your muscles stop

B) Complete 3 sets of Pull ups
Set 1: 15 reps, Set 2: 10 reps, Set 3: 5 reps
Do as many strict pull ups as you can. If you do not have pull ups, do jumping pull ups or negative pull ups or banded pull ups or pull up machine. Do not do kipping or butterfly pull-ups--they do not build strength.

Cool-down: 800 meter walk
10 minutes of foam roller and 5 minutes of band stretching

Log your results in the comments. Keep track of your push up and pull up performance/progress.