Fitness
A. Every 60s x 5 sets:
8-10 L-sit DB press

B. 4 sets:
45s Assault bike calories
45s DB Farmers walk (heavy, but unbroken)
Rest 45s
+
45s Row
45s Front plank
Rest 45s

Performance
A. Every 60s x 5 sets:
8-10 L-sit DB press

B. 4 sets:
45s Assault bike calories
45s DB Farmers walk (heavy, but unbroken)
Rest 45s
+
45s Row
45s Renegade row, no weight
Rest 45s