20 work/ 10 rest 8X/ Circuit (Complete circuit 1, then 2 – 8 mins total per station)
Bikes
Circuit 1: Sprint & Sprint
Circuit 2 Plank Hold & Reverse Plank Hold
Rings
Circuit 1: Jump Squats & Supermans
Circuit 2: Mt Climbers & High Knees
Bodyweight/ DB
Circuit 1: Predator Jacks & Hollow Hold
Circuit 2: Plank Reach Throughs (R) & Plank Reach Throughs (L)
Ropes
Circuit 1: Ripples & Slams
Circuit 2: Russian Twist & Tuck Ups