Day 1 Assessment
Deadlifts 5-5-1 (one rep max) may need to do 3 or 4 lifts to find your max, just be sure to rest 3-4 minutes between the heavy lifts.
Squats 2 mins max reps
Push ups 2 mins max reps
Sit ups 2 mins max reps
Max reps pull ups (kipping authorized)
2 x 400m run (1st one easy sprint the next)
2x 500m row (same as run)