A.
Every 2 minutes, for 30 minutes:
Station 1 - 400/300 Meter Row
Station 2 - 30 Ring Dips
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 30 Toes to Bar
Station 5 - 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
