1 . Three sets for max reps:
90 seconds 18 min total time of
8 Burpee Box Jump-Overs + Max Reps of hspu
Rest 30 seconds
90 seconds of
8 Burpee Box Jump-Overs + Max Reps of Pull-Ups
Rest 30 seconds
90 seconds of
8 Burpee Box Jump-Overs + Max Reps of t2b
Rest 30 seconds

2 . 3 sets of

15 banded rows – 15 banded triceps extensions

rest as needed