1 set:
1:00 row, bike, or shuttle run (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)

1 set:
1:00 row, bike, or shuttle run (moderate pace)
10 knee push-ups
:30 alternating plank shoulder taps (from the knees if needed)

1 set:
1:00 row, bike, or shuttle run (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 alternating reverse lunges

1 set:
1:00 row, bike, or shuttle run (fast pace)
:30 single-arm dumbbell overhead hold/arm
10 air squats

- RX -
75 reps for time of:
AbMat sit-ups

Straight into...

10-20-30 reps for time of:
DB thrusters (20/35 lb)
Burpees

- INTERMEDIATE -
60 reps for time of:
AbMat sit-ups

Straight into...

10-20-30 reps for time of:
DB thrusters (15/25 lb)
Burpees

- BEGINNER -
30 reps for time of:
AbMat sit-ups

Straight into...

5-10-15 reps for time of:
DB thrusters (10/15 lb)
Burpees

- MASTERS 55+ -
For time:
60 sit-ups

then...

10-20-30 reps of:
Dumbbell thrusters (15/25 lb)
Burpees

Post-workout
Accumulate:
50 DB hang muscle cleans
- Rest as needed.

Accumulate:
1:00 couch stretch/side

75 reps for time of:
AbMat sit-ups

Straight into...

10-20-30 reps for time of:
DB thrusters (20/35 lb)
Burpees