Workout of the Day
For time:
1,000 m run
80 sit ups
60 push ups
40 pull ups (strict or kipping)
60 push ups
80 sit ups
1,000 m run

30 minute time cap

Scale the push ups so that you can maintain sets of 5 through the majority of both sets. You should be able to start with sets of 5 on the pull ups as well, but it’s ok if that deteriorates a bit by the end of the 40. Don’t rush on any of these movements; you’ve got a lot of work ahead of you, even if it is all bodyweight.

standard, rx, and sport: as written
metcon: 3×7:00 on, 1:00 off