Warm up: 20 pushups / 10 pullups

1. As many reps as possible in 1 minute of 45 / 25 lb Weighted Pushup

Rest 1 minute

As many reps as possible in 45 seconds  of 45 / 25 lb Weighted Pushup

Rest 1 minute

As many reps as possible in 30 seconds of 45 / 25 lb Weighted Pushup

Rest 1 minute

As many reps as possible in 15 seconds of 45 / 25 lb Weighted Pushup

*Repeat this cycle minus the weight

2. For time:

400, 300, 200, 100

Meter Run

Meter Row