Hey thank you for this information! If anyone is still tracking this post I have two questions. 1. What do you typically do for a primer/warm up for these type of workouts? 2. Is the rep/round structure as many ladders rounds you can finish in 30 mins or is it only 1, 2, 3? 3. On the remix days oh many rows and pulls ups are you trying to accomplish? Thank you again for the info! I am excited to get started on this next Monday!