500m Row
50 Pushups
50 Sit ups
50 Air Squats
400m row
40 Push ups
40 sit ups
40 Air Squats
300m row
30 Push ups
30 sit ups
30 Air Squats
200m row
20 Push ups
20 sit ups
20 Air Squats
100m row
10 Push ups
10 sit ups
10 Air Squats