"Today we have 2, fast, descending ladders, with rests between.
Move with some purpose on the Bodybuilders and Burpees. Not a sprint, but don't slack here. Move directly to sqauts and go smooth and steady, with perfect form on each rep. Keep the breathing high, purposely breathe more than you feel you need. Each round drops in reps, so keep the pace high and push to the end.
Your rest should equal 1/2 the time you worked. Example: if the first set takes 6:00, you would rest 3:00 before starting the second portion."