Accessory work

Three sets for max reps and calories of…

45 seconds of Concept 2 Row for Calories
Rest 45 seconds
45 seconds of Handstand Push-Ups or Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Assault Bike for Calories
Rest 45 seconds
45 seconds of Supinated-Grip Pull-Ups or Scaled Supinated Grip Pull Ups
Rest 45 seconds

Conditioning

AMRAP 10 (Complete as many rounds and reps as possible in 10 minutes of)

10 Push-Ups
20 Mountain Climbers
30 V-Ups or Ab Mat Sit Ups