Warm Up:  Down and backs 

• 400/300m Ski 

Every 2 minutes:  2 rounds each station 
rotate each time or do both rounds back to back shooters choice

1. 200m run; 10 Burpee

2. 15 sit up/ 15 push up

3. 30/20 cal bike

4. 30 thrusters 

5. 20 floor press/ 20 leg raise holding db’s

6. 20 ring row, 20 plank ups

7. row 400m/300m 

8. 200m Farmer carry