Fitness
Workout is based on time today: The faster you complete each station the more rest you get.
1 – 5 minutes = 400 m run
5-10 minutes = 30 burpees
10 -15 minutes = 40 jumping pull ups
15-20 minutes = 40 wall balls
20-25 minutes = 30 step ups
25+ minutes = 800 m row
Performance and Sport
1 – 5 minutes = 1000 m row
5-10 minutes = 50 burpees
10 -15 minutes = 30 pull ups
15-20 minutes = 50 wall balls 20/14
20-25 minutes = 30 box jumps 24/20
25+ minutes = 800 m run
