Every 5 min for 25 min (5 sets)
250/200m Row
20 SA DB Box stepups (22,5/15|20")
15 hand release Pushups
10 Pullups
Finish each set sub 3:30 consistently
3 mins on / 2 mins off x8
A) 200m Run
20 Box Jump overs
ME KB FR Lunges - 2x 12/20 KG
B) 20/30 cal Row
20 Wall Balls - 10/14 LB
ME Burpee Broadjumps