Every 4 minutes, for 24 minutes of: Station 1 = 25/18 Calorie Assault Bike/Row + 30 Alternating Dumbbell Snatches Station 2 = 100 Double-Unders + 400 Meter Run
OR
Every 4 minutes, for 24 minutes of: Station 1 = 400 Meter Run + 30 Backpack Ground to Overhead Station 2 = 400 Meter Run + Plank Hold Until the 3-Minute Mark
Followed by…
Three sets of: 2 minutes of Stretch # 1 (your top priority stretch of choice) Rest 60 seconds 2 minutes of Stretch # 2 (your second priority stretch of choice) Rest 60 seconds
