3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
- Row, ski, bike, or shuttle run.
- Perform straight through on one machine OR switch after 60 seconds of work.

1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 inchworms
10 Kang squats

- RX -
For time:
60 wall-ball shots (14/20 lb) (9/10 ft)
50 toes-to-bars
40 push-ups

- INTERMEDIATE -
For time:
40 wall-ball shots (14/20 lb) (9/10 ft)
30 toes-to-bars
20 push-ups

- BEGINNER -
For time:
30 wall-ball shots (6/10 lb) (9/9 ft)
20 hanging knee raises
10 push-ups from the knees

- MASTERS 55+ -
For time:
60 wall-ball shots (10/20 lb) (9/9 ft)
50 toes-to-bars
40 push-ups

Accumulate:
:30 seated straddle stretch
:30 seated pike stretch

For time:
60 single-DB thrusters (35/50 lb)
50 V-ups
40 push-ups