every 90 seconds for 30 minutes.

1 muscle up

If you have no muscleup, then do 1 pullup, 1 dip

Michael

3 Rounds

1/2 mile run

50 Back Extensions

50 Situps

Back Squats 1.5 of Bodyweight

5-5-5-5-5

Helen

400 Meter Run

21 Kettlebell Swings

12 Pullups

Overhead Squat

3-2-1-1-1-Reps

Ruck 2 miles, Run 1 mile no vest, Ruck 1 mile

1 mile Run. Ruck 2 miles. Run 1 mile ( No vests for the Runs )