A.
Every 90 seconds, for 30 minutes for max reps of:
Station 1 - 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 - 60 seconds of Banded Overhead Triceps Extensions
Station 3 - 60 seconds of Double-Unders
Station 4 - 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 - 60 seconds of Assault Bike OR Rowing (calories)
B.
Three to Four Sets of:
30-second Hollow Hold
15-20 reps of V-Ups (or Tuck-Ups)
30-second Superman Hold
15-20 reps of Superman Lifts
Rest 60 seconds
