Accessory work
Every 90 seconds, for 18 minutes (3 sets of each)
Staiton 1 – Bulgarian Split Squat (Left) x 8 reps
Station 2 – Bulgarian Split Squat (Right) x 8 reps
Station 3 – Supinated-Grip Strict Pull-Ups (chin up) x 8-12 reps
Station 4 – Prone Plank Hold x 60 seconds

Conditioning
For time
21 Calories of Assault Bike
21 Dumbbell Thrusters (pick a weight that is challenging, but can be done in no more then two sets) 
15 Calories of Assault Bike
15 Dumbbell Thrusters
9 Calories of Assault Bike
9 Dumbbell Thrusters