Accessory Work
Every 90 seconds, for 18 minutes (3 sets) of
Station 1 – Single Leg Glute Bridge x 10 reps each leg
Station 2 – Strict Pull-Ups or Ring Rows x 8-10 reps
Station 3 – 100-Meter Suitcase/Farmer Carry (Left Arm) Heavy DB or KB
Station 4 – 100-Meter Suitcase/Farmer Carry (Right Arm) Heavy DB or KB

Conditioning 

For time

50/35 Calories of Assault Bike (or 60/40 on Concept 2 Rower)
50 Kettlebell Swings 44/35
50-Meter Walking Lunges with KB/DB Farmer’s Carry