Warmup
Time: 30
SMR Glutes/Hip Flexors/Quads (10 min)
+
200m run
5 inch worms w/ 3 air squats in between each inch worm
+
16 Front Step Lunges
10 Box Push-ups
10 Ring Rows
x2
Part 1
Time: 30
Primary: Ventilation - Secondary: Plumbing
1 min Burpees -> Bodybuilder -> Bodybuilders to 24/20
rest 30s
1 min of Box Stepups 24/20-> 20/16
rest 30s
1 min Row for calories
rest 30s
x 6
ONE SCORE: Total reps of Burpees + Box Step-ups + Row Calories
This should be high breathing and relatively high heart rate (85-95%) during working sets. Try to stay as consistent as possible with reps across both rounds.