Every 5 minutes, for 10 min (2 sets):
500 Meter Row
8 Single-Arm Dumbbell Push Press (left side – 55/35 lbs)
8 Single-Arm Dumbbell Push Press (right side – 55/35 lbs)
16 Pull-Ups
rest 3 min

e 5 min, for 10 min
run 400m
2 rope climbs
8 devil's press

rest 3 min

e 5 min for 10 min
ab 25-30 cal
16 DB OH lunges
2-8 rMU / bMU / C2B

rest 3 min

e 5 min for 10 min
row/ski/run 500/400m
10-20 kHSPU
20 box jumps