80 Sit Ups
70 Unbroken Double Unders
60 Kettlebell Snatches 10/10 1.5/1.0
50 GHD Sit Ups
40 Calories Air Dyne
30 V Ups
20 Pull Ups
10 Ball Slams

Rest 1 Minute

2000 Meter Row
1 Mile Run
1000 Meter Row
800 Meter Run

Strength
Back Squats
8 x 3
Sidebends
8 x 12/12
Every 2:30 Minutes

V Grip Pull Ups
4 x 10
Rainbows
4 x 12
Every 3 Minutes

Single Arm Row
4 x 10
Sit Ups
4 x 25
Every 3 Minutes

Workout of The Day
3 Rounds
Meter Run
30 Double Unders
20 Kettlebell Swings
10 Burpees

Strength
Push Press
7 x 3
GHD Sit Ups
7 x 15-20
Every 2:00 Minutes

Workout of The Day
3 Rounds
10 Alternating Dumbell Snatch 65/40
15 Box Jump Overs
400 Meter Run
20 Sit Ups
30 Double Unders

Power
8 x 2 Hang Clean + 3 Front Squats
Every 2 Minutes

Workout of The Day
5 Rounds
5-4-3-2-1 Wall Walks
10 L Hang Pull Ups
15 GHD Sit Ups
200 or 400 Meter Run

then

1200 Meter Row

Strength
Incline Dumbell Press
6 x 8
GHD Sit Ups with Medicine Ball
6 x 10-15
Every 2:30 Minutes

Flat Bench Press
6 x 8
Weighted Pull Ups
6 x 8
Every 3 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Dips
Pull Ups
Box Jumps 24/20