Run 1 lap
10 5 count squats (5 count down)
10 GHD sit up
10 back extensions
10 Knees to elbows
Boys: 10,000 pounds ground to overhead anyhow
Girls: 6,000 pounds ground to overhead anyhow
You pick the weight and the style and make the reps work out to your prescribed weight.
Post loads, reps and time.