Max Pull-up
Max Push-up
Run 400m
Rest 2:00

Max Pull-up
Max Push-up
Run 400m
Rest 2:00

Max Pull-up
Max Push-up
Run 400m

Notes: Max Pull ups are the most you can do without resting. If you can't do pull ups use enough assitance that you can complete 8 or less, do not change the assistance during the workout. Same goes for push-ups, do them on your knees if you can't do toes for 8 or less. 400m is .25 of a mile on a treadmill or one lap around a track.