Warm Up: 2 Rounds
- 200m SKi
- 1o Air Squat
- 5 Burpee 
- 1 way Prowler

3-4 sets Building : 
- 15yd Walking Lunge
- 8/8 Db Chainsaw 

Performance:  
4:00 work at each station, then 2:00 rest 
1) distance row 
2) amrap 15 push ups + prowler push 
3) bike @ consistent rpm 
4) 800m run in the time remaining complete as many sit-ups
5) AMRAP: 8 v ups + 8 tuck ups + 30 sec Farmers Carry 

Fitness: “TABATA”
- Db Squat 
- Hollow Body Flutters
- Jump Rope
- Alt Leg Sit Ups
*4 rounds each and repeat*