Fitness
A. Every 90s x 4 sets:
8-10 L-sit DB press

B. 3 sets:
45s Assault bike calories
45s D-ball Zercher walk (heavy, but unbroken)
Rest 45s
+
45s Row calories
45s Low ring plank hold or Front plank
Rest 45s

Performance
A. Every 90s x 4 sets:
8-10 L-sit DB press

B. 3 sets:
45s Assault bike calories
45s D-ball Zercher walk (heavy, but unbroken)
Rest 45s
+
45s Row calories
45s Low ring plank hold
Rest 45s