Man Up and Take On the 300!

Try this on for a super total body workout.   All you need is a pull up bar, some dumb bells and the determination to get through the workout.   If you are lacking any of these requirements feel free to join me and LS2 Pilgrim Thursday mornings at the NOSC.   The 300 goes like this:
After a brief warm-up:
10 Pull ups x2
10 wide-grip push ups x2
10 super mans x2
10 crunches x2
60 seconds of jumping jacks x2

Now you are ready to begin:   HYDRATE

This is a timed even so you can go at your own pace.   Take as much time as you need to reach 30 repetitions:
30 pull ups.
1/4 mi. run
30 wide grip push ups
1/4 mi. run
30 narrow grip push ups
1/4 mi. run
30 dips

1/4 mi. run
30 crunches
1/4 mi. run
30 knee raises on pull up bar (knees to shoulders)
1/4 mi. run
30 squats (30lb dumb bells)
1/4 mi. run
30 lunges (30lb dumb bells)
1/4 mi. run
30 shoulder presses (your choice dumb bells)
1/4 mi. run
30 bicep curls (your choice of dumb bells)
1/4 mi. run


HYDRATE:  STRETCH:   Take a cold shower and eat something good.   You deserve it.   If you made it to the finish line, you just did 300 repetitions of quality strength training and ran 2.5miles!