Warm Up: 3 rounds

• 10/6 Calories Bike 

• 10 Hollow Rocks + :10 Hollow Hold

• 10 Tuck Ups + :10 Superman Back Extension HOld

• :20-:30 Battle Ropes

For Quality:  3-6-9-6-3
DB Atomic Burpee 
10 Low Row Between sets 

3 Rounds
1:30 Stations
:30 Rest b/t Stations
No rest b/t Rounds

Station 1
1:00 Max Wall ball 
:30 Push UP Plank Hold

Station 2
1:00 max Sit Ups
:30 tuck hold

Station 3
1:00 Max KB Swing 
:30 Squat Hold

Station 4
1:00 Up Downs
:30 Pillar Plank Hold