PT Pyramid

It's vital to warm up before every workout.
Sets 1-5:
  • Do 1 pull-up, run 50m, do 2 push-ups / burpees, run back to pull-up bar
  • Do 2 pull-ups, run 50m, do 4 push-ups / burpees, run back to pull-up bar
  • Do 3 pull-ups, run 50m, do 6 push-ups / burpees, run back to pull-up bar
  • Do 4 pull-ups, run 50m, do 8 push-ups / burpees, run back to pull-up bar
  • Do 5 pull-ups, run 50m, do 10 push-ups / burpees, run back to pull-up bar
      Be sure to mix in some dynamic leg stretches between sets, and follow set 5 by running 1 mile.
      Sets 6-10:
      • Do 6 pull-ups, travel 50m, do 12 push-ups / burpees, run back to pull-up bar
      • Do 7 pull-ups, travel 50m, do 14 push-ups / burpees, run back to pull-up bar
      • Do 8 pull-ups, travel 50m, do 16 push-ups / burpees, run back to pull-up bar
      • Do 9 pull-ups, travel 50m, do 18 push-ups / burpees, run back to pull-up bar
      • Do 10 pull-ups, travel 50m, do 20 push-ups / burpees, run back to pull-up bar
          Follow set 10 by running 1 mile
          From here you can progress by repeating the workout in reverse order 10, 9, 8..etc
          In one pyramid of 10 sets (up and down) you will do 110 pull-ups and 220 push-ups / burpees.
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