1,600 meter run (400 meter runs w/ 1 min rest in between)
3 rounds of:
20 sit ups
10 push ups (girlie)
20 step ups (16 inch box) each leg (w/ 10# ball)
additional strength:
30 dumbbell push presses (40# total)
20 dumbbell cleans each hand (20#)
10 air squats
20 back squats (30# bar)
Time: 50-55 minutes (approx)
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