A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Goblet Squat x 6 reps @ 32X1
Minute 2 – ValSlide Leg Curls* x 6 reps @ 3011
Minute 3 – Hollow Rock or Hold x 40 seconds
*If you don’t have ValSlides or furniture sliders, you may be able to use small change plates to create this same pattern.
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
30 Air Squats