A.
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike or Row
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (55/35 lbs)
Station 4 – 15-10 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)
Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.
B.
100 Sit-ups
100 Flutter Kicks
100 Russian Twists