A: (1)
3 sets, of:
Assult Bike @20 cal
Air Squats x 20 reps
Hollow Hold :30 sec

B: (G, PULL)
Every 30 seconds, for 3 minutes (3 sets) of:
#1 – Banded Pistol Squat x 4-6 reps (right leg)
#2 – Banded Pistol Squat x 4-6 reps (left leg)

Followed by. . .

Every 30 seconds, for 6 minutes (4 sets) of:
#1 – L-Sit hold on Box :10 second hold
#2 – Toes to Bar x 8 reps
#3 – Tuck-Up x 8 reps

C:
“Wanderlust”
Every 5 min, for 20 min, of:
Assult Bike / Row @20/16 cal
Deadlifts x 12 reps @60/40kg
Burpees over Bar x 9 reps
Squat Cleans x 6 reps @60/40kg