Seriously, watch the Bones Brigade Autobiography. It’s currently on Netflix.
Strength
1a) Weighted Pull Up 1-1-1-1-1 (or 3-3-3-3-3 strict/banded pull ups)
1b) 25 Push Ups x5
Alternate between weighted pull ups (or strict/banded pull ups) and push ups. Rest approx 2 minutes between each.
_____
Conditioning
Annie
50-40-30-20-10
Double unders
Sit ups