30 min OTM
Min 1 = Row for Cal, (Performance is 15/12) (Fitness is 12/9)
Min 2 = Sit ups (24/18 reps)
Min 3 = Pick your most challenging movement, 5-10 Pull ups, 5-10 Ring Dips or 10-20 Du's
Scale each movements reps according to your level. The should be a challenging number but never take up your whole minute. Aim for max 45 secs of work. If you're not sure talk with your training.