100 meter run Partner A

50 burpees (partner B will start on these, when partner A gets back they will take over burpees)

200m Run Partner A

100 Push ups (same as above)

300m run

200 Lunges (same as above)

400m run

300 squats (same as above)

300m run

200 sit ups (same as above)

200m run

100 pull ups (same as above)

100m run

50 prisoner get ups (same as above)

If the reps are not completed when the second partner returns from run, both partners can work together at the same time to complete the reps.