For 20 seconds, do as many reps of the assigned exercise as you can – then rest 10 seconds.
8 intervals (4 minutes) at each station.
Wall-Ball (20/14)
Deck Squats (Scale by using a counterweight or elevate by sitting to plates)
Burpees
Speed Skaters (4′)
Score for each exercise is the least number of reps for any of the eight intervals.
Deck Squat Progression:
