Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
10 Toes to Bar
12 Hand Release Push-Ups
Please note times for each of the six sets.

Every 60 seconds, for 8 minutes (2 sets of each):
Station 1 – 45 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 45 seconds of Side-Plank Hold (Left Side)
Station 3 – 45 seconds of Band Pull-Aparts
Station 4 – 45 seconds of Side-Plank Hold (Right Side)