For max reps (and cals)

  • 4 minutes row for cals
  • 1 minute front plank
  • 4 minutes dumbbell press
  • 30 seconds side plank each side
  • 4 minutes sumo deadlift highpull
  • 1 minute front plank
  • 4 minutes squats
  • 30 seconds side plank each side

Rowing, dumbbell presses, SDHP, and squats can be done in any order, but must be seperated by a plank set.