Here is my workout from my visit at Granite State Fitness in Manchester, NH.
Warm up activation exercises followed by 3 rounds of 30 pulls on ERG for calories.
We went through 4 stations with two exercises at each station done in EMOM style. 1:30 rest between stations.
A1- 8 Bulgarian Snatch (4 each)
A2- 16 Staggered Stance Med Ball Slams ( 8 each)
B1 - 60 Foot Sled Push
B2 - 16 Burpees to 2" target
C1 - Depth Drop to Lateral Wall Ball Slams (4 each)
C2 - 16 Staggered Stance Wall Ball Tosses
D1- 8 Chest to Ring Pull-ups
D2 - 16 calorie Bike Sprint