A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Supine Ring Rows x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: Single-Leg Squat Variant x 30-40 seconds each side
B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 3 – 30-Second Front Leaning Rest on Rings
Minute 4 – 16 Alternating Cossack Squats