Warm Up:  2 sets 

• 10/8 Cal 

• 20 Jumping Jack 

• 30 Rope Slam

• 40 Sec Plank 

• 50 Jump Rope 

1 Round:
3:00 Stations
*1:00 Rest b/t Stations

Station 1
EMOM
20 Air Squats or Lunges 

Station 2
EMOM 
20 V-ups/ Tuck Ups/Sit Ups

Station 3
EMOM 
10 Burpees

Station 4
EMOM
12/10 Cal Ski or Row 

*repeat at 2min stations and 1 min stations

Cashout: 3 sets
7 sec Levels
10 GHD Sit UP or Hanging Knee Raise Between each set