Warm Up: Factorial Basics
Stretch: Shoulders, Chest, Back
Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.
Resistance: 50/100 for time
I know this sounds like a tall order, but you can do it. You can break it up however you like: 10 and 5 of each 10 times, all of 1 exercises then break up the rest, whatever. Just get it all done. This is for time, so the 3 breath rule applies here, too. If you need a rest, take 3 breaths then get moving again. As many breaks as you need, but never more than 3 breaths. Keep track of your time and what you have to modify to be successful; you will see this workout again.
50 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
100 tuck-up crunches
Run 2 miles. (treadmill, elliptical, track, or hit the streets)
Walk half a mile.
Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.
I know this workout is rough, but this is the high end for volume in this series. You can handle it. Tomorrow will be easier (mostly cardio), and Thursday is the first rest day this week. Good luck! Drink lots of water, eat well, and have fun! Love you!