400m run
3 Navy Seals (Down for Push Up, L Knee to L Elbow, Push Up, Right Knee to Right Elbow, Push Up, Jump and Clap)
10 Air Squats
15 Sit Ups
1. Tuck Ups / Hollow to Crunch
2. Renegade Rows (35/20)
3. Supermans (either up and down or hold)
4. DB Thrusters (35/20)
10 Diamond Push Ups
10 Flutter Kicks
10 Scissor Kicks