400M row
Plate ground to oh 25/10
Jumping lunges

1 min butterfly (groin)
1 min hamstrings
1 min benched shoulders

For time
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
* may break up the reps however you please. However, you must start and finish with 1 mile run.

200M walk
Repeat stretches