A.
Every 30 seconds, for 3 minutes (3 sets) of:
L-Sit or L-Sit Progression
Followed by…
Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Holds or Donkey Kicks x 30 seconds effort
Interval 2 –  Burpee Pull-Ups x 30 seconds effort

B.
Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)
Station 2 – 5 Burpee Box Jump-Overs + 10 Pull-Ups
Station 3 – 50 Double-Unders
Station 4 – 5 Burpee Box Jump-Overs + 10 Alternating Reverse Lunges with KB Farmer’s Carry (70/44 lbs)

-Modify
Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)
Station 2 – 5 Burpee Box Jump or Step-Overs + 5-8 Strict Pull-Ups
Station 3 – 200 Meter Run
Station 4 – 5 Burpee Box Jump or Step-Overs + 10 Alternating Reverse Lunges with KB Farmer’s Carry