Low Intensity: 10 mins

Concept 2 Row - Aim for 2000m (substitute 10 minute skipping).

Medium Intensity: (repeat the below for 10 mins) 

• 20 metre Farmer's Walk (using the heaviest Kettle/Dumb Bells/Sandbag you can carry)
• 5 Push-Up Variations (5 reps of 5 different push-ups)
• 25 metre Bear Crawl
• 25 metre Crab Walk
• 25 metre Chest Carry (carry an object, e.g. kettlebell at chest height - but not supported on the chest) 

High Intensity: (Repeat Circuit below for 20 mins) 

• 8 Pull-ups (substitute jump or assisted pull-ups)
• 10 Kettlebell Snatches (or 20 shoulder presses)
• 20 Box Jumps (16-24 inches depending on ability)
• 8 Knee-To-Elbows
• 10 Sit-Ups (not crunches)
• 20 Burpees (single press-up between each burpee)