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?Life?s battles don?t always go to the stronger or faster man. Sooner or later the man who wins is the man who thinks he can.?

Pull ups ? 3 sets to failure
Lunges ? 3 sets of 6-12
Plyometric Pushups with clap ? 3 sets to failure
Bicycle Crunch ? 3 sets of 10
Reverse Pull ups ? 3 sets to failure

2 mile run ? try for 15 min

Immediately after the 2 mile run, do 10 100-yard dashes, resting 15 sec in between each sprint

Jump Rope for 5 min and then Stretch again