7 Min AMRAP:
- 100m
- 10 Bench Dip
- 10 Air Squat 
- 1 Light Prowler Push

2 x 15 
- Front Delt Raise
- Tricep Pull Down 
- MedBall Sit Up 

4 sets: 
- 20 MB Front Squats 
- 10 Push Ups
rest :30 
15/12 Cal or 400m Run 
*goal is to run/get cals as quick as possible