Midline/Stability:

3 sets for quality of:
30sec Ring Support Hold
Rest 30sec
30sec Nose to Wall Handstand Hold
Rest 30sec
30sec Hollow Hold
Rest 60sec

Conditioning:

Against a 3min Clock

400m Run + Max Calories on Machine of Your Choice

Rest 2min and repeat for 4 total sets

*Keep the same machine for all intervals.

Consider choosing a machine that you are not as good at and need to work on. Forget about the leaderboard and getting the most calories. Step outside of your comfort zone. That’s where the gains happen.