Endurance:

Every 1 min for 12 mins, alternating between:
1, Row damper 10 for Calories
2, Row damper 3 Calories
3, 20 sec Hollow Rock + 20 sec Superman
– rest 2 min
Every 1 min for 12 mins, alternating between:
1, 50 sec Alt SA KB Clean
2, 25/25 sec FR KB Reverse Lunges
3, 25/25 sec SA KB Push Press
– rest 2 min
Every 1 min for 12 mins, alternating between:
1, 50 sec Broad Jump 1.2/0.8 meter
2, 50 sec Wall Walks
3, 50 sec Strict Pull Up (L1 Ring Rows)

Tri Erg:

Every 1 min for 36 mins, alternating between:
1: Ski Erg Calorie, 50 secs
2: Single Arm Kettlebell Clean, 25/25 secs
3: Bike Erg Calorie, 50 secs
4: Single Arm Kettlebell Front Rack Reverse Lunge,
25/25 secs
5: Row Calorie, 50 secs
6: Wall Walk/ Plank Shoulder taps, 50 secs