0-3 mins
3 rounds of
3 pull up
6 push up
9 Squats

3-6 mins
3 rounds of
4 pull up
8 push up
12 squat

6-9 mins
3 rounds of
5 pull up
10 push up
15 Squats

9-12 mins
3 rounds of
6 pull ups
12 push ups
18 Squats