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For Time 20 min cap

(Comp & Fitness)
20 Calorie Row
30 Pull-ups
40 Hand Release Push-ups
50 Overhead Walking Lunges 25/45
60 Sit-ups
50 Overhead Walking Lunges
40 Hand Release Push-ups
30 Pull-ups
200 Double Unders

(Bootcamp)
10 Calorie Row
15 Pull-ups
20 Hand Release Push-ups
25 Overhead Walking Lunges 25/45
30 Sit-ups
25 Overhead Walking Lunges
10 Hand Release Push-ups
15 Pull-ups
100 Single Skips