Some Equipment

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Russian Kettlebell Swings x 30 reps
Station 2 – Ab-Wheel Rollouts x 10 reps @ 3111
Station 3 – Side Plank x 45 seconds each side

B.
For time:
50 Calories of Rowing or 400 Meter Run
40 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

No Equipment

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Jumping Lunges x 30 reps
Station 2 – Ab-Rollouts x 10 reps @ 3111
Station 3 – Side Plank x 45 seconds each side

B.
For time:
400 Meter Run
40 Hand-Release Pushups + 2 Alternating Reverse Lunges
(1 repetition = Hand Release Push-Up, Jump up, reverse lunge left, then reverse lunge right)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.