Every 2:00 for 10:00 (5 sets) of:
5 Front Squats
For total reps (and cals rowed):
4:00 Row for calories
3:00 Wall Ball Shots
2:00 Double Unders
1:00 Ring Dips
* If you can't do doubles use the 2:00 to get better. HR push ups will be the sub for ring dips.