A) Pick a level based on capacity/ability…

Every 10 minutes x 3-4 sets @ 80-90% aerobic pace:

 

Level 3

– 60/45 cal row

– 40 RKB swings (70/53)

– 20 burpee box jump overs (24/20”)

 

Level 2

– 50/38 cal row

– 30 RKB swings (53/35)

– 15 burpee box jump overs

 

Level 1

– 40/30 cal row

– 30 RKB swings (44/25)

– 10 burpee box step overs

 

B) 3 sets for efficiency:

– 20 hollow rocks (DB on chest if able)

– max effort chin above bar pull-up hang

Rest as needed