Every 5 mins for 25 mins do:

20/16 Row Calories

20 V-ups

20 Pull-ups

Stimulus is moderate intensity. Athletes should aim to complete all work under a 4:00 minute time frame with 1:00 or more of rest each round. In the event that athletes are not hitting these time domains, instruct them to lower reps on each movement by 4.

The goal is to achieve similar times across all sets. Take the first one a little conservative, and then see if you can increase the pace on the next 4. Very heavy core intensive workout, so make sure to emphasize too athletes the importance of using total body on all the movements.