Today: Find your way to a track with a place for pull-ups.
Often, there will be parallel bars as well as a pull-up bar.
Run 400 meters (once around for those new to the track)
Do 50 pull-ups in as many sets as required
(if you don’t have 10 pull-ups, do 200 jumping pull-ups)
Run 400 meters
Do 50 dips or 75 push-ups in as many sets as required
Run 400 meters
Do 75 air squats
Run 400 meters
Ranking based on total time for workout