A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Back Squat x 8-10 reps @ 3011
Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111
B.
For max reps/calories:
2 Minutes of Assault Bike (or Rowing)
Rest 60 seconds
2 Minutes of Dumbbell Thrusters
Rest 60 seconds
2 Minutes of Burpees
Rest 60 seconds
2 Minutes of Assault Bike (or Rowing)