On the 12's – 12 reps on, rest the same amount of time it took to do reps, then 12 reps on, rest the same amount of time it took to do the reps, and so on, for 4-minutes per station. Rest 1-minute between stations.
7 Stations by 4-minutes per Station - Start at Station 1.
1. Reverse Lunge to Press (12 on one side, rest, then 12 on the other side. Continue in this fashion).
2. Double Rope Slam
3. TRX Row to Y's
4. Bike Sprint
5. Dumbbell Curl
6. Alternating Seated Lat Pulldown (12/12 - no trunk rotation)
7. Bench Hopovers
90 Seconds On, 10 Seconds Off for 1-round:
1. Butt Burpees
2. Bodyweight Squat Thrusters