Every 2:00 for 4 sets:
:45 run, bike, or jump rope

Set 1 | :45 inchworm + push-ups
Set 2 | :45 air squats
Set 3 | :45 burpees
Set 4 | :45 overhead squats (PVC)

*Complete 1:30 of work, then rest for :30*

1 set:
10 hip crossovers
10 leg swings/leg
10 alternating Scorpion
10 alternating Samson stretches
10 Cossack squats
10 slow calf raises/leg

Demo ea. movement and cover standards then...

2 sets:
1 wall walk
4 alternating DB snatches
6 box jump-overs

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: Scaled wall walks, 10-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 20-lb. dumbbell, 24-in. box, may step up on box jump-overs