Ten rounds for reps of:
Knees to elbows, 20 seconds on/10 seconds off
Push-ups, 20 seconds on/10 seconds off
20/14 lb Wall Ball Shots, 20 seconds on/10 seconds off

Beginner and 101:
Ten rounds for reps of:
Knees raises, 20 seconds on/10 seconds off
Knee Push-ups, 20 seconds on/10 seconds off
14/10 lb Wall Ball Shots, 20 seconds on/10 seconds off.