Two sets of:
Run x 200m
Hanging Knee Raise Hold x 30 seconds
Kettlebell Goblet Squat Hold x 30 seconds
Two sets of:
Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating
Dumbbell Kang Squat x 6 reps
Dumbbell Goblet Squat x 4 reps
Jumping Squat x 2 reps (take a moment between reps, perform for max height)
A.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 60 seconds of Strict Pull-Ups
Station 2 – 12 Kettlebell Goblet Kang Squats
Station 3 – 5 Bat Wing Extensions @ 3333
Station 4 – 10 Zottman Curls @ 3030
B.
For time:
50/35 Calories of Assault Bike
40 Kettlebell Swings
30 Box Jumps or Step-Ups
(if you choose jumps, jump up and step down)
Time Cap = 10:00