One set of:
Jog x 800m
Two sets of:
Bodyweight Walking Lunge x 10 reps
Alternating Cossack Squat x 10 reps
youtube.com/watch?v=_nCVEBKwhME
Scapular Pull-up x 10 reps
A.
Every 10 minutes, for 40 minutes (4 sets) for times:
1000 Meter Row
20 Box Jumps (24″/20″ – jump up, step down)
10 Wall Walks
5 Ring Muscle-Ups
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