Accessory work 
Every 2 minutes, for 18 minutes (3 sets of each)
Station 1 – Single Leg KB Deadlift x 8 reps each leg 
Station 2 – Ab Mat Sit Ups x 12-15 reps 
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps 

Conditioning 
Four sets for max reps/calories of
60 seconds of Assault Bike for max calories
30 seconds of max reps of Alternating Single-Arm Dumbbell Snatches
Rest 3 minutes after each round