A.
Warm-Up
One set, increasing pace as you go, of:
Row x 90 seconds
Assault Bike x 90 seconds
Row x 60 seconds
Assault Bike x 60 seconds
Two sets of:
Kip Swing x 10 reps
Nose-to-wall Handstand Hold x 20 seconds
Double Dumbbell Deadlift x 10 reps
B.
Every 2 minutes, for 30 minutes:
Station 1 - 400/300 Meter Row
Station 2 - 6 Wall Walks
Station 3 - 30/20 Calories of Assault Bike
Station 4 - 30 Toes to Bar
Station 5 - 12 Devil's Presses (50/35 lbs)
