21 Hip-Back Extensions, Run 400 meters 18 Hip-Back Extensions, Run 400 meters 15 Hip-Back Extensions, Run 400 meters 12 Hip-Back Extensions,...

400 Meter run 25 Pull ups 50 Push ups 75 Squats Four rounds

5 Pull-ups 10 Push-ups 15 Squats Each minute on the minute for 30 minutes

1-1-1-1-1-1-1 reps

Run 800 meters 50 Back Extensions 50 Sit-ups 3 rounds for time

40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups