| Tabata Mash Up |
| 0:00-4:00 |
| Strict Pull Ups |
| Burpees |
| Rest 1 Min |
| 5:00-9:00 |
| Air Runner Meters |
| Lunges |
| Rest 1 Min |
| 10:00-14:00 |
| C2 Bike Cals |
| Goblet Squat (53/35) |
| Rest 1 Min |
| 15:00-19:00 |
| Ski Erg Cals |
| DB Strict Press (50/35) |
| 1 Min Rest |
| FINISHER |
| 20:00-24:00 |
| Plank |
| Hollow Rock |
