N.A.W. Number One
Slow-mo Push-ups 5x
Count 1,2,3,4 down to chest on floor 1,2,3,4 back UP to arms straight.
Wall Sit for 30 Seconds
Squat down with back on the wall. Make sure hips are in line with your knees, knees are in line with your feet, making a 90-degree angle. Keep hands off your legs.
Sprints 10x
Find an area to sprint back and forth. One way should be 10-15 feet. There and back counts as one sprint. Fast as you can under control. Rest in between each as necessary.
Dead Hang for 30 Seconds
Find a bar and hang it for 30 seconds. No assisting from feet on floor, mats, or walls. No putting chin on bar. Try not to swing. Re-grip or hang from one arm as necessary.
Repeat 2-3x