Set the timer for 8 minutes with 1 minute rest.
Alternating Reverse Lunges
Pledge Push Ups
MB Throws/Wall Ball
Spend 8 minutes at each station. At each station alternate between the two movements every minute for the full 8 minutes. Rest 1 minute between stations.
For example: If you start with Station 1, you'll do 1 minute of Box Jumps, then 1 minute of Ring Rows, for a total of 8 minutes. When the 8 minutes is up Rest for 1 minute. Continue with the same working protocol for the remaining 3 stations.
"You see things, and you say, 'Why?' But I dream things that never were; and say, 'Why not?' -George Bernard Shaw