Warm up and mobility
Focus on technique in bodywieght movements
From 0:00-3:00, perform 3 rounds of:
From 3:00-6:00, perform 3 rounds of:
From 6:00-9:00, perform 3 rounds of:
From 9:00-12:00, perform 3 rounds of:
Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.
To scale this workout if you're a beginner , simply add 1 additional movement to the pull and push movements and 2 to the squats. Keep the pull ups strict if you are using a band for assistance. Use a box for the push ups. The scaling should allow you to get out 10 reps of each movement when fresh.