Strength
Every 1:30, 4 Rounds
1) 10 Ring Dips w/ Pause in Dip (Banded / Weighted)
2) 10 Supinated Bent Over Row w/ Pause at Top
3) 15 V-Ups (Tuck-Ups / Leg Raises / Weighted)

Conditioning
For Time:
30/24 Calorie Row (FX: 24/18)
6 Wall Walks (FX: 4)
150 Double Unders (FX: 100 OR Single Unders)
6 Wall Walks (FX: 4)
30/24 Calorie Row (FX: 24/18)
*12:00 Cap