500m Run

50 Sit Ups

50 Box Step Ups 50/35lb dumbbell (box height at knee)

400m Run

40 Sit Ups

40 Step Ups

300m Run

30 Sit Ups

30 Step Ups

200m Run

20 Sit Ups

20 Step Ups

100m Run

10 Sit Ups

10 Step Ups