Finish the round you are in at 20:00
pullup 1-2-3-4-5-6-7-8-9-10.....
pushup 2-4-6-8-10-12-14-16.....
squat 3-6-9-12-15-18-21-24-27-30....
Run 200 meters at 5:00
Run 400 meters at 10:00
Warmup: row 300M, 15 burpees, run 200m x 4 rounds
Cool Down: Trainer's choice
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