Folks will have varying capacity on these - goal is to go smooth unbroken on most of this - so adjust movements to make that possible

Alternating Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2 1 Push Ups -> 12" Box Pushups -> 20"-> 30"
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Sit Ups -> Band

rest 2'

Alternating Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2 1 Jumping Lunges (each side) -> Jumping Squats -> Air squats
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Strict Pull Ups -> Banded Strict Pullup -> Ring Rows

Score is total time of both workouts with rest included