Dynamic Warm Up

Done with 1 minute rest between rounds.
Dips: 4 sets of 10; 40 reps
Pull Up: 4 sets of 4; 16 reps
Knee Up: 4 sets of 20; 80 reps

Done with 45 seconds between rounds.
Dips: 4 sets of 5; 20 reps
Pull Up: 4 sets of 2; 8 reps
Knee Up: 4 sets of 10; 40 reps

Ran 1.5 Miles in 13:15 minutes.

Done with 60 seconds between rounds.
Neutral Grip Pull Up: 4 sets of 5; 20 reps
Crunches: 4 sets of 30; 120 reps
Chin Up: 4 sets of 3; 12 reps

Done with 30 seconds between rounds.
Neutral Grip Pull Up: 4 sets of 2; 8 reps
Crunches: 4 sets of 15; 60 reps
Chin Up: 4 sets of 1; 4 reps

Jump Rope: 6 rounds of 3 minutes with 30 seconds rest in between.

Stretch

Summary
Total Dips:60
Total Pull/Chin Ups: 68
Total Knee Up/Crunches: 300
Cardio: 31 minutes of moderate/high intensity

This is what I am talking about, my legs were fatigued.

Nutrition:

Breakfast
4 eggs
4 strips of bacon
1/2 oatmeal
1 Orange

Lunch:
8 Vegan Dumplings
Mixed Greens
1 Chobani Yogurt with peanut butter and jelly
1 banana

Dinner will be chicken breast, mashed potatoes and lentils

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