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Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)

Four sets of 3-minute sprints of: 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats Perform as many rounds as possible in 3 minutes, then rest

“Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″)

For time: Row 1000 Meters Push-Press x 40 reps (115-95/75-65 lbs) Alternating DB Snatch x 20 reps (50-35/35-20 lbs) at the 10:00 mark, complete: For

10 Minute Max Calorie Assault Bike/Rower

As many rounds and reps in 14 minutes of: Wall Ball Shots x 21 reps Push-Ups x 15 reps Assault Bike x 9 cals

Every minute, on the minute, for 21 minutes: Minute 1 – 10/8 Calorie Assault Bike or row 15/10 Minute 2 – 5 Dumbbell Burpee Box

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000

Complete as many rounds and reps as possible in 25 minutes of: 400 Meter Run 20 Kettlebell Swings (32/24 kg) 30 Air Squats 40 Double

Three sets of: Run 800 Meters 40 Air Squats 20 Burpees 10 Strict Pull-Ups Rest 6-8 minutes