Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Dumbbell Push Presses
15 V-Ups  Â
                                                                                                                                  OR                                                                                                                                    Â
For times:
Box Jump/Step-Overs x 15 reps (24/20″)
Pull-Ups x 15 reps
Rest 3 minutes; repeat for 4 sets.