2 Sets: For Quality
2 Cardio (Bike or Row)
10 Alternating Box Step-Ups
10 push ups

Warm up to Bench Starting weight
Ever 2:00 for 5 sets
5 reps starting at 70 percent and building up

Workout Time cap 25 minutes
2 Rounds For Time:
50/40 Calorie Row
400m Bearhug sandbag carry
50/36 Calorie Echo
50 Single Dumbbell Step-Overs

Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg

Scaling
Scale cals down by 10/6 cals
Scale burpees and step over to 40 reps, no weight on the step overs.