Basic

Every minute, on the minute, for 15 minutes:

• Minute 1 – Supine Ring Row x 8 reps @ 2111
• Minute 2 – Tempo Push-Ups x 12 reps @ 1111
• Minute 3 – V-Ups x 20 reps

For time:

• Row 50 Calories (run 800m)
• 50 Push Presses
• Run 800 Meters

Core: 45-60 seconds side plank each side

Cardio: 3 minutes Double under Practice

Performance:

Five sets for max reps of:

• 30 Seconds of Muscle-Ups (from knees if necessary)
• Rest 30 seconds
• 30 Seconds of Push-Ups (if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
• Rest 30 seconds
• 30 Seconds of Toes to Bar
• Rest 30 seconds

For time:

• Row 50 Calories
• 50 Kettlebell Swings (32/24 kg)
• Run 800 Meter

Core: 45-60 seconds side plank each side

Cardio: 3 minutes Double under Practice