February 11

Warm up:
Light jog, bears, butt kickers and high knees

Part 1: 3 rdns
Push up 5
Sit ups 10
Back ext 10
Squats 10

Part 2:
5x5
Bench press

Part 3:
3 sets max effort pull ups

Part 4
Death by 10 meters
(Set up 2 cones 10 meters apart on first minute run from one cone to the other
On the second minute run it twice on the third minute run between cones 3 times continue till you can't do the laps in the time frame.)