1 set:
1:00 row (easy)
10 single-leg calf raises/leg
10 alternating step-ups (slow)

1 set:
:45 row (moderate)
20 alternating toy soldiers
10 alternating step-ups (fast)

1 set:
:30 row (fast)
:15 Samson stretch/lunge/leg
5 box jumps (slow)

1 set:
:20 row (sprint)
10 box jumps (fast)

- RX -
5 rounds for time:
15 toes-to-bars
20 box jumps (20/24 in)
- Step down from the box.

- INTERMEDIATE -
5 rounds for time:
10 toes-to-bars
15 box jumps (20/24 in)
- Step down from the box.

- BEGINNER -
5 rounds for time:
10 hanging leg raises
10 box jumps (12/12 in)
- Step down from the box.

- MASTERS 55+ -
5 rounds for time:
15 toes-to-bars
20 box jumps or box step-ups (20/24 in)
- Step down from the box.

Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side

5 rounds for time:
15 v-ups
20 jumps over an object (knee height)