A.
Four sets of:
Barbell or Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
B.
Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Assault Bike x Max calories in 30 seconds
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds