20” work / 10” rest

For five rounds of:

military plank

Bicycle crunch

Prisoner overhead lunges

parallettes/Kettlebell pass-through

Rest 30” between rounds

On a 21-minutes clock:

From 0 to 5: max reps of back squat

(Use 60% 1RM)

5 to 8: rest

8 to 13: row max calories

13 to 16: rest

16 to 21: max burpees

Score is total number of reps

In three exercises