Warm Up: 5 rounds 
20 sec each move:
Rope Slam 
Lunge or Step Up
Up Down 

1 Round 
4:00 Stations 
1:00 Rest b/t stations 

Station 1 
Tabata Row 

Station 2
Tabata Db Push Press or Incline Bench 

Station 3 
Tabata Sit Up

Station 4 
Tabata Push Ups 

*Tabata is :20 of work with :10 of rest for 8 rounds

Finisher: 10-8-6-4-2 
Cal Bike
V-Up 
20 sec Farmers Carry between sets