Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Prone Medball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

For the pistols, focus on keeping a tight belly and pull yourself to your bottom position. Use a target or box if needed. You can stand on the box and lower yourself to the floor as another option. For the hollow body, experiment with squeezing your pecs and notice how it strengthens your hold.


For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

For max calories:
4 Minutes of Rowing