Three rounds for time of:
Run 800 meters*
50 Back Extensions
*I can be bribed to let you row instead.
Beginner: Jog or walk 400 meters (or for 2 minutes if you don't know the distance) and do sets of 25 sit-ups and back extensions/good mornings.
Intermediate: Jog 600 meters (or for 3.5 minutes if you don't know the distance) and do sets of 35 sit-ups and back extensions/good mornings.
Post time and modifications to comments.
If you tell a lie big enough and keep repeating it, people will eventually come to believe it.
Dr. Joseph Goebbels, Nazi minister of propaganda