50 Lunges
25 Chest to bar pull-ups
50 Goblet Squats 53/35
25 Back extensions or supermans
50 Double-unders
25 Ring dips
50 Knees to elbows
25 Wallballs(20/14)
50 Sit-ups
5 Rope climb
Fitness
25 Lunges
25 pull-ups or ring rows
25 Goblet Squats 35/15
25 Supermans
100 Single-unders
25 Push Ups
25 Lying leg raises to pole
25 Wallball (14/12/10)
25 Sit-ups
10 Seated Rope climb OR 20 Pullups/ring rows