40 AbMat Sit-Ups
50 Air Squats
Rest Exactly 3:00 Between Rounds
A couple modification options for total volume is to drop the rounds to three or change the rep scheme to 10-20-30-40.
Looking for this session to take no more than 40 minutes.
The first two movements tend to give athletes the most trouble. Choosing proper modifications on both the pull-ups and the push-ups will ensure the best stimulus for each athlete. Score is total time including rest.