Warm Up:  3 sets: 
50 Jump Rope
10 Lunge
Empty Prowler Push 

3 sets Buidling:   

• 10 Double KB Front Squat or Landmine Squat

• 10/10 Landmine Rows or heavy Chainsaw 

• 10 Knee to elbow 

Every 2 Minutes for 20 Minutes: 

• 100m

• 10 Med Ball Squats

• 10 Box Jump/step up  

Cashout:  100 Russian twist (1/1) 
Every Break = 10 sit ups