Work up to a heavy weight in TGU's - both arms
30# left and right

3 rounds of max reps on bench press, at 65% of your 1RM.
80#

For reps:
2 minute row - for calories (40)
2 minute DU's - did 3 singles and one double, only counted doubles (23)
2 minute situps - 57
2 minute shoot thrus -16

3x100m run (spaced out, forgot to do this - DOH!)