Hours 1 and 2
PT today (nominally Friday of the first training week) is the same Daily Seven warmups, same reps.
Then max pushups.
Then max sit-ups in one minute.
Yesterday's LBD circuits should still hurt some. Suck it up.
Increase your run distance to 1/2 mile at your best pace.
Shoot for something in the neighborhood of 4 minutes.
The usual cool down, clean up, hydrate, and on with the Training Day.