Low Intensity: 10 mins

Concept 2 Row (Warmup) - Minimum 2000m
 

Medium Intensity: (repeat the below for 10 minutes)

 20 metre Farmer's Walk (2 Kettlebells/Dumbbells as heavy as you can carry)

 5 rep Push-Up Variations (choose 3-4 different variations, incline, decline, diamond, wide grip, etc)

 10 metre Crocodile Walk

 10 metre Bear Crawl

 10 metre Crab Walk

20 metre Waiter's Walk 

High Intensity: (Repeat Circuit below for 15 mins)

8 Pull-ups

20 Kettlebell/Dumbbell Snatches (or shoulder presses)

20 Kettlebell/Dumbbell Squats (go heavy)

20 knee to elbows (use a pull-up bar and lift knees to touch elbows)

20 Air Squats

20 Burpees