Warm-up: Run 800 meters, Dynamic Stretches, then:
As a group:
Partner Row 3000 meters.
One partner rows while the other rests.
Each partner may only row a total of 500 meters at a time.
Partners keep alternating rowing and rest until 3000 meters is reached.
(If no partner is present row 1500 meters. You must rest every 500 meters the same amount of time it took to row the 500 meters.)
For total repetitions:
7 minutes Situps
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
(Score is cumulative number of repetitions from each exercise)