Warmup:
400m run
5 shoulder press
5 reps of new barbell complex (hang power clean, lunge both legs, shoulder press), 35 lbs.
10 burpees
10 barbell complex
5 burpees
40 jumping jacks

Workout:
800m row (prescribed was running, but my knee was sore)
50 pullups
50 pushups
50 situps
50 squats
800m row (prescribed was running)

20:18