Accessory work
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Plate Raise x 6-8 reps
Station 2 – Strict Toes to Bar or Hanging Knee Raises x 6-8 reps
Station 3 – Handstand Hold or Handstand Hold off a Box x 45-60 second
Station 4 – Plank Hold x 30 – 45 seconds

Conditioning
Two sets for max reps of each exercise
3 Minutes of Assault Bike (or Rowing) Calories
2 Minutes of Dumbbell Push Press
3 Minutes of Rowing (or Assault Bike) Calories
2 Minutes of Dips