50 Lunges

50 Box Jumps  24"/20"

30/30 Push Press  75#/53#  3 times.

500m Row

50 Pull Ups

50 Push Ups

30/30  Squats  3 times

100 Sit Ups

400m Run

Post time.

Coaching Tips:  Scale load and movement to match your current fitness level.  Move from one exercise to the next after completion. The 30/30 are done for three rounds, so watch the clock during those parts of the workout. If you do not complete the 30 seconds, do all over after rest or you cannot take an Rx.  Pay attention to your range of motion in the 30/30 segments.  This workout should not take more than 25-30 minutes to complete.