No Equipment
Every 4 minutes, for 24 minutes of:
Station 1 = 50 Running Man Line Jumps + 20 Back Pack Sumo Deadlifts + 10 Upright Rows
Station 2 = 50 Jumping Jacks + 60 second Plank Hold + 30 Arch Rocks
Limited Equipment
Every 4 minutes, for 24 minutes of:
Station 1 = 25/18 Calorie Assault Bike/Row + 20 Dumbbell Deadlifts + 5 Dumbbell Power Cleans
Station 2 = 400 Meter Run + 60 Second Plank Hold
