Sticking with the big sets of foundation exercises.
Fastest time wins for an unbroken workout (i.e. complete all reps of the first exercise before going on to the second, third, and fourth).
100 pull ups (kipping allowed)
100 toes to bar (hang on the bar and bring your toes up to the bar, kipping allowed)
Note: these two exercises back-to-back will burn your forearms, be careful not to slip and fall on your head.
100 push ups (same as last week - mud pup style)
100 deck squats (mymadmethods.com has a good video of a deck squat : http://www.mymadmethods.com/exercise-database/bodyweight-exercises/329-deck-squat)
Good luck!
Post Note: If you are looking for a workout to build super human cardio check out the Viking Warrior Conditioning by Kenneth Jay, Master RKC (http://www.dragondoor.com/b39/?gclid=CLrwmI_5-bECFeaDQgodNDkABg)
