A.M. Workout
Run 5 min @ 5k pace
walk rest 2 min
repeat 4 times

P.M. Workout
3 sets
A1. 10 unbroken pull ups, 20 pushups; rest 20 sec
A2. Row 400m @ 90%; rest 5 min
B. 3 x 50 unbroken Wall Ball; rest 2 min