A1. Split Squat: 6 x 6-8
A2. Close Grip Push-up: 6 x 7

Rest 3 minutes after completing all sets of A1 and A2

Complete 20 sets of 8-seconds of work, 12-seconds active rest at each of the stations listed bellow.
Row, for calories
Jump Touch Target 12″
AirDyne
To be clear, you will do 20 sets of 8 seconds on/12 seconds rest for rowing;
then you do 20 sets of 8 seconds on/12 seconds off of Jump Touches;
then you do 20 sets of 8 seconds on/12 seconds off of AirDyne.
Rest 1 minute between each station.