At 0:00
21-15-9
Wall Balls
Pull Ups
OR
9-6-3 Muscle Ups
*8 Minute Cap
At 10:00
21-15-9
Box Jump Overs (24/20)
Burpees
*8 Minute Cap
At 20:00
21-15-9
Calorie Row
Sit Ups
*8 Minute Cap
_____________________________________
The Goal here is speed and intensity. Scale up Options are:
21-15-9
Wall Balls
Chest to Bar Pull Ups
21-15-9
Box Jump Overs (30/24)
Burpees
21-15-9
Calorie Row
Weighted Sit Ups (25/15)