Complete 3 rounds of:

50 situps
50 KB swings 25/35

then,

3 sets of 5 kipping pullups - rest 45 seconds between sets

then,

Complete 3 rounds of:

25 sideups R (vets, weight them 15/20)
25 sideups L (as above)
25 tick tocks R 25/35
25 tick tocks L 25/35

then,

3 sets of 5 kipping pullups - rest 45 sec between sets

then, 

Complete 75 v-ups (pause every 10 reps to complete 10 mountain climbers R+L=1)

Post "done" and other thoughts to comments.

Daily Extras - Add the following to your 3 rounds of abs:

:30s plank hold (front only)
:30s plank hold R side
:30s plank hold L side

How to improve your Aerobic fitness? Fat burning zone? My proposed new trail rules. Sunshine may prevent cancer.

Using our fitness to celebrate JR's 40th! (Jason, Tony, Nick).

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