CONDITIONING:
Run 800 meters, Row 1000 meters or Bike 50 Calories
WORK CAPACITY:
For time:
Run 300 meters
10 Bench Press (155/105)
10 Sit-ups
Run 300 meters
8 Bench Press
20 Sit-ups
Run 300 meters
6 Bench Press
30 Sit-ups
Run 300 meters
4 Bench Press
40 Sit-ups
Run 300 meters
2 Bench Press
50 Sit-ups
