Pick a level based on capacity:

A) Level 3:

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 40/30 cal row

Station 2 – 60 double unders + 30 wallballs (20/14 lbs)

Station 3 – 400m run

Station 4 – 20 pull-ups + 20/15 perfect push-ups

 

Level 2:

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 30/22 cal row

Station 2 – 40 double unders + 20 wallballs (20/14 lbs)

Station 3 – 400m run

Station 4 – 15 pull-ups + 15/12 perfect push-ups

 

Level 1:

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 24/18 cal row

Station 2 – 60 single unders + 20 wallballs

Station 3 – 400m run

Station 4 – 15 banded pull-ups + 15/12 scaled push-ups

 

*Can mix and match levels if needed but try and stick to rep scheme.

 

B) Cool down foam roll:

– 60 sec/side quads

– 60 sec/side glutes/piriformis

– 60 sec/side lower and upper back

– 60 sec/side lats