For time
30x Squat jumps
15x Push-ups
30x Box jumps
15x Push-ups
30x Lunges
15x Push-ups
30x Squats
For time
Row 30 calories
36x Chest to bar pull-ups
12x Sandbag ground-to-shoulder (60% bw or more)
50m Farmers carry (50% bw or more per hand)
Air bike 30 calories