Day 1

Morning
easy jog then stretch
5 pullupsm 25 pushups, 25 flutterkicks (4ct), run 400 meters x4
4 pu, 12pu, 12fk 1 lap
walk then cooldown stretch

Lunch
Stretch
4x pullups/ dips
Mil press 45x5, 65x5, 75x5, 85x5+(6)
D mil press 30x10x4
Front and side raises 15x10, 10x10x2 (weak sauce)