Every 90 secs, for 24 mins (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Then

For max reps:

4 Mins of Dumbbell Burpee Box Step-Overs (25/15 kg DBs over 20″ box)
Rest 60 secs, and then…


For max calories:

4 Mins of Rowing

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