#7
Classic PT Pyramid with Running between Sets

Warm up with Pull-Up x 1; Push-Ups x 2; Sit-Ups x 3; Pyramid to 5 (dynamic stretches after each set for 25 meters). See below for details:

Set 1: 1 Pull-Up, 2 Push-Ups, 3 Sit-Ups, dynamic stretch, 25 meter run

Set 2: 2 Pull-Ups, 4 Push-Ups, 6 Sit-Ups, dynamic stretch, 25 meter run

Keep going using the x 1, x 2, x 3 system up the pyramid, stopping the dynamic stretches after the 5th set.

Continue up the pyramid with sets 6, 7, 8, 9, 10

Repeat in reverse order – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Run 1–2 miles for cool-down