3 ROUNDS - Each round the movements 'graduates' to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)
10 Squats → Front Squats (PVC) → Overhead Squats (PVC)
10 Push-ups → Ring Support Push-ups → Dip Negatives
10 Scap Pull-ups → Chin-ups → Pull-ups
10 Sit-ups → Leg Lifts → Hanging Knee Raises

3 ROUNDS FOR TIME
800m Run
30 Front Rack Reverse Lunges 30/20 (Rx+40/30)
30 HSPU (descending reps)*

*HSPU go down by 10 reps every round...30-20-10, Lunges stay 30 each round.

FOR RECOVERY*
3:00 Slow Bike
3:00 Slow Walk

*Focus on calm nasal breathing.