3 sets

Banded Monster Walks x 20 reps fwd/backward

Banded Lateral Walks x 20 reps each direction

Alternating Side Lunge x 12 reps

-then-

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 12/8 Calories of Assault Bike

Minute 2 – 8 Burpee Box Jump-Overs 24/20

Minute 3 – 12 Chest-to-Bar Pull-Ups

Minute 4 – Front-Racked Alternating Reverse Lunges x 12 135/95

Minute 5 – 8 Strict Handstand Push-Ups