5 Rounds of:
400m Run or Row
The exercises in this workout should need no review. These are all bodyweight exercises that we all do on a regular basis. The only thing I will cover is how you can perform the pull-up exercise if you cannot complete a pull-up with your bodyweight. Pull-ups can be done (using a power band, assisted machine, lat pull down machine, or just using your bodyweight)
This first photo represents a person that is utilizing a power band to assist her bodyweight. Simply looping it around a pull-up bar and supporting the foot in the band will allow most people, not all, to complete the number of pull-ups. This can be a difficult tool to use when alone.
The next picture represents a person that is using an assisted pull-up machine. Notice that her arms are fully extended at the bottom before she pulls up to end the movement with her chin over the bar.
Another method to complete the pull-ups is to use a lat pulldown machine.