CFC For total reps: 6 sets: :20 calories :10 rest 6 sets: :20 shuttle runs (25 ft)/ wall sits :10 rest 6 sets: :20 double-KB Russian swings (35/53 lb) :10 rest 6 sets: :20 devils press :10 rest 6 sets: :20 T2B :10 rest PureFit For total reps: 5 sets: :20 calories :10 rest 5 sets: :20 shuttle runs (25 ft) :10 rest 5 sets: :20 Russian KBS :10 rest 5 sets: :20 Devils press or updowns :10 rest 5 sets: :20 Knee ups/ pvc toes to bar :10 rest