5 - 1 BURPEE 
50 Jump rope and prowler push between sets 

3 rounds: 
Row/Ski 1 minute max distance
rest 1 minute between efforts 

3 rounds: 
1 minute of max floor press 
rest 1 minute between
*when you cant do any more reps sit db’s down and finish minute in hollow position  (SAVE YO FACE) 

3 rounds: 
1 minute max ring rows 
rest one minute 
* finish minute with pillar plank if arms fall off 

3 Rounds:
1 Minutes Max Bike
rest one minute between 

3 Rounds
1 minute max farmers Carry
rest one minute