With a continuously running 30 minute clock, do 4-6 reps of each movements and move forward.
Pull Up/Ring Row
Box Jump/Step Up
Jump Rope (10-15 reps)
Goal is to remain moving for 30 minutes at a low intensity, while breathing easily and moving through full range of movement throughout. You should not feel the need to grunt, breath very heavily, stop to put your hands on your needs or anything else that would indicate you are pushing hard. This should be a restorative, aerobic session.