5 Handstand Push ups
25 Hindu Squats
Run 400 Meters
10 Handstand Push ups
50 Hindu Squats
Run 800 Meters
15 Handstand Push ups
75 Hindu Squats
Run 1200 Meters
20 Handstand Push ups
100 Hindu Squats
Run 1600 Meters
*Go as far as you can, following this same pattern
5 Muscle ups
5 Bar Dips
20 Squats
10 Muscle ups
10 Bar Dips
40 Squats
15 Muscle ups
15 Bar Dips
60 Squats
20 Muscle ups
20 Bar Dips
80 Squats
*Go as far as you can, following this same pattern
4 miles (6.5km)
Every 4 hours
For 48 hours
*Go as far as you can, following this same pattern
10 Pull ups
10 Chin ups
10 Commando Pull ups
10 Wide Grip Pull ups
10 Close Grip Pull ups
10 Archer Pull ups
10 Wide Chin ups
10 Archer Chin ups
10 Neutral Grip Pull ups
10 High Pull ups
*Go as far as you can, following this same pattern
15 Squats
1 minute Horse Stance
100m Hill Sprint
25 Squats
2 minute Horse Stance
100m Hill Sprint
35 Squats
3 minute Horse Stance
100m Hill Sprint
45 Squats
4 minute Horse Stance
100m Hill Sprint
*Go as far as you can, following this same pattern