Accessory work

Every 90 seconds, for 24 minutes (4 sets)
Station 1 – Single-Leg Split Squat x 6 reps each leg
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps
Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps

Conditioning

For max reps
4 Minutes of Dumbbell Burpee Box Step-Overs ( over 20″ box)

Rest 60 seconds, and then…

For max calories:
4 Minutes of Rowing