A.
Every 2 minutes, for 18 minutes (3 sets each of):
Station 1 – Back Squat x 8 reps @ 31X1
Station 2 – Medicine Ball Hamstring Curls x 15 reps @ 2111
Station 3 – Band Pull-Aparts x 25-30 reps @ 10X1
B.
Five sets for max calories/reps of:
30 seconds of Assault Bike (or rowing)
30 seconds of Dumbbell Thrusters
Rest 2 minutes
Please note your calories plus reps achieved in each of the five sets.