Here is the workout for September 4th

4Min 
Run one 400M
Max rep pull-ups (Just keep going, even if you have to cheat with you legs)
1Min Rest
4Min 
Run one 400M
Max Pushups

1Min Rest

4Min 

Run one 400M Run
Max Sit Ups
1Min Rest
4Min
Run one 400M Run
Max Air Squats
1Min Rest

Sorry the Spacing kinda went funny on me.