Warm Up:  Down and Backs or 400m
 30 Sec Each: 2 Rounds
Jump Rope
Lat Over 
Band Pull Apart 
 Side Plank (alternate) 

1 Round 
5:00 Stations 
1:00 Rest b/t Stations

1) AMRAP
200m Row 
100m Run
10 Ring Rows 

2) AMRAP 
200m Row
100m Run
15 Wall Balls

3) AMRAP 
200m Row
100m Run 
20 Russian Twist