This warm-up totals 55 reps of each exercise in the Push-up/Pull-up/Squat pyramid 1-10, with 100-meter runs or dynamic stretches between each set. Start with an easy warm-up jog of one mile.

Add a weight vest for push-ups and pull-ups to overload muscles. Perform negative reps by slowly lowering yourself from the top position of a pull-up or push-up, fighting gravity for 3-5 seconds.