A.
Every 2 minutes, for 16 minutes (2 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Dumbbell Death March x 20 steps @ 2011
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
B.
Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Kettlebell Swings
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds