Every minute, on the minute, for 12 minutes:Minute 1 – Dumbbell Floor Press x 8 reps
Minute 2 – Prone Plank x 45 seconds
Minute 3 – Pendley row x 8 reps
then
For max reps/calories:

90 seconds of Assault Bike

Rest 30 seconds

90 seconds of Burpees

Rest 30 seconds

90 seconds of Push Press (115/75 lbs)

Rest 30 seconds

90 seconds of Rowing