Warm Up

Run 400 meters
Row 500 meters
5 Bear Complex 45/30
10 Up Downs
20 Strict Sit Ups

Workout of the Day

2 Cycles

400 meter Run
Then
2 Rounds of
25 Sit Ups
15 Power Snatch 75/55
5 Burpees

500 meter Row
Then
2 Rounds of
25 Sit Ups
15 Thrusters 75/55
5 Burpees

Cash Out
3 Sets
15 Leg Curls
Rest 2 minutes
Increase weight each set