Workout Warmup:

AMRAP 18 Minutes  

18 Sit Ups

12 Calorie Row

6 Burpee Pull Ups

Workout:

Every 2 minutes, for 30 minutes (3 sets of each)

Station 1 – 30/20 Calories on rower

Station 2 – 40 Ball Slams

Station 3 – 30 Wall balls

Station 4 – 20 Box Jump-Overs (24″/20″)

Station 5 – 40 Seconds of Side Plank (each side)

You should have about 30 seconds of rest on each interval. Go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.