12 Minutes:
Ladder 1, 2, 3, 4….
Pushups
Wall Balls
-Then-
2000 Meter Row or Run

This ladder is meant to be a grinder, resting as little as possible. Immediately go to the rower or out for the run at the end of the 12 minutes-and this is meant to be at a good pace, not recovery speed, but not all out. The whole workout should be somewhere between 18 to 24 minutes ideally.