40 Ab-Mat Sit-Ups

30 Box Jump Overs (24/20)

20 Burpees

10 Pull Ups


Finding a nice rhythm that allows constant movement will be key here.  Goal should be to do the movements unbroken, but if you need to break them up, try to have no more than 2 breaks during any given movement.  Use the transition from one movement to the next be the recovery time.


Scaling Options:

Ab Mat Sit Ups -> Feet Anchored

Box height -> 20/16 -> as needed

Pull Ups -> Buddha Pull Ups


Cool Down:

Pigeon Pose on Box – 1 min per side


Cobra to Downward Dog x 20 slow and controlled

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