MILLER consist of 3 exercises and one rest period. Each exercise has to be completed within a minute. In the first minute you will complete 10-15 Cal Row, the second minute 15-20 Wall Balls, third minute: 10-15 Burpees, fourth minute: rest. Repeat this for the duration of 20 minutes.
Once you completed the amount of reps/cal for each exercise, you can rest for the remaining time until the next minute starts. So if you e.g. completed 15 Cal Row within 45 seconds, you will have 15 seconds of rest until you start the next minute with Wall Balls.
We recommend beginners to start with 10/15 reps/cal, intermediate with 12/18 reps/cal, and pros with 15/20 reps/cal.
Scaling: You can scale MILLER by decreasing all reps/cal according to your needs.