Warm UP:  EMOM: 5
1) Down and Backs  
2) Jump Rope
3) PVC Pass Thru and Press
4) Band Pull Apart
5) Russian Twist 

3-4  sets Building 
- 8 Arnols Press 
- 10/10 Chainsaw 
- 200m Ski Sprint 

4 Rounds :30 Work/:30 Rest
-Row (Calories) (sprint) 
-HR Push Ups/Incline Press
-Russian Swing (heavy)
*Score Total Reps
**Finish Each station before moving to the next 

3 SETS
- 12 DB Curl
- 12 DB Bent Over Row
- 12 DB Tricep Kick Back