Warm up 1 mile (aim for under 9 minutes)
Push ups to bent over rows
Start with 12 reps of each, no break, like a circuit
and so on, down to 1×1 that’s one set/superset.
assisted dips to assisted chin ups
Same way, start at 10×10 down to 1×1 no rest
So the key with no rest, stop only when you seriously can’t do another rep. Wait 30 seconds and finish. Stop when needed, but ONLY WHEN NEEDED, so to keep your heart rate up.