A) On the 0:00, 10:00 and 20:00 mark complete:
15-12-9 reps of:
Calorie Bike, Row or Ski
Burpees

B) 3 rounds of:
1:00 Weighted High-Knee Marching
10 Weighted Step-Back Lunges to Step-Ups per Leg
30 Curtsy Lunges

All movements while bear hugging a wallball.