A) Every 10 minutes x 3 sets

RX:

– 30/20 calorie row

– 20 wall ball shots

– 15 pull-ups

– 10 burpee box jump-overs (24″/20″)

– 200m run

 

Scaled:

– 20/15 calorie row

– 20 wall ball shots

– 15 pull-ups

– 10 burpee box step-ups (24″/20″)

– 200m run

 

B) 3 sets:

– 10-15 sec straight leg 90 degree hold (each leg)

– 10 supermans with 2 second hold at top

– 10 lemon squeezes