Three minutes to complete 6x10m shuttle runs (up and back =2) some part of your body must touch the ground beyond the line of your marker. In the remaining time, complete as many burpee/deck squats as possible.

Once the 3 minutes is up, your next 3 minutes begins immediately. You have these 3 minutes to complete 12x10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

Repeat (adding six shuttles in every three minute block) until you are not able to complete 1 rep of the burpee/deck squat following the shuttle runs.

To qualify to continue to the next 3 minute block, you must complete at least one rep in the previous block..

The standard for the burpee/deck squat is to begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head.

Your score is the total number of rounds completed multiplied by the total number of reps completed over all rounds.