A) Every 90 sec x 4-5 sets

Station 1: 20 double unders + 6-10 pull-ups + 6-10 ring dips

Station 2: 15/12 cal row

Station 3: 8-12 burpee + box jump overs

Station 4: 200m run

Station 5: rest

 

RX+ replace pull-ups & dips with 3-5 ring or bar MU

 

B) 3 sets for quality:

– 10 banded psoas march from hollow position

– 30 sec side plank / side