Some people swear by milk being one of the most perfect natural protein shakes and some people say dairy is not meant for human consumption. I'll let the individual decide, if it works then go with it and if not then find what does.
Training:
Floor press 5x5
Then
15 pull-ups (21 pull-ups)
15 push-ups (ring dips)
15 2 count chinnies
Run 400 meters
12 pull-ups (15 pull-ups)
12 push-ups (ring dips)
12 2 count chinnies
Run 400 meters
9 pull-ups
9 push-ups (ring dips)
9 2 count chinnies
For time
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