- RX -
Every 1:30 for 6 rounds:
16 single-leg squats
10 GHD sit-ups
Max burpees
- Rest 1:30 between rounds.

- INTERMEDIATE -
Every 1:30 for 6 rounds:
10 single-leg squat to a target (20 in)
10 GHD sit-ups to parallel
Max burpees
- Rest 1:30 between rounds.

- BEGINNER -
Every 1:30 for 6 rounds:
16 air squats
10 hollow rocks
Max burpees
- Rest 1:30 between rounds.

1 set:
:30 mountain climbers
10 alternating step-back lunges
:30 hollow rocks
10 up-downs

1 set:
:30 mountain climbers
10 alternating step-back lunges
:30 hollow rocks
10 burpees

Accumulate:
:30 calf roll/side
:30 shin roll (tibialis anterior)/side

Every 1:30 for 6 rounds:
16 single-leg squats
10 weighted sit-ups (15/20 lb)
Max burpees
- Rest 1:30 between rounds.