Warm Up:  5 minutes 

• 400m 

• 10 Burpees 

• Jump rope until 5 minute mark

Against a running clock 
Emom x 5
:45 casual :15 hard assault bike 
Rest : 2 minutes 

Emom x 5
20 Kb Swings 
Rest : 2 minutes 

Emom x 5
Prowler Down and Back 
Rest: 2 minutes 

Emom x 5 
8-12 T2b or 20 Sit Ups 
*score calories on assault bike