2 min on, 2 min off at consistent pace for 40 minutes (total 2 sets):
Station 1: row for meters
Station 2: 8 box over jumps, 10 DB thrusters
Station 3: 15 cal bike, 15 med ball cleans
Station 4: 10 burpees, 30 s hollow hold
Station 5: 60 m walking lunges