WU: 5 stations, alternate every minute for 10 minutes, spread bodies out evenly in stations.

1) Downward dog, 2) :30 Assault bike sprint, 3) Spiderman lunge, 4) Jump squats, 5) Hang to Active

ST:

3 sets of Max Rep Negative Pull-ups (4 mississippi count down)

then, 3 sets of L-sit Hold (or L- tuck, minimum :15 secs)

Cond:

10 x 50m Sprint (rest on your walk back till last person is back on line)