Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push up
10 abmat sit ups
10 back extensions
10 walking prisoner lunge steps per foot
3 sets of max rep bench press (Men: bodyweight)(Women: 1/2 bodyweight)
1 warm up set allowed. 3 minutes rest in between sets.
Ring push ups
Kipping pull ups
Box jumps (24/20)
1000 meter team stretcher carry (180/135)
10 minute time limit or award yourself 30 burpees.