Warm Up:
400m 
1 Minute Each:
- Bike (40-60RPM) 
- Jump Rope
- Farmer Carry 

Performance: 
For Time: 175/150 Cal. Row
-Every 2 mins 20/15 Push Ups-
*start workout with row

Fitness: 3 Rounds For Time or 20 Min Tim Cap 
40 KB Swings (scale reps as needed) 
30 Box Jumps/ Step Ups 
20 Hand Release Push Ups/ Push ups on bar 
400m 

Cashout:  1-2 Rounds
10 second levels
20 Db Curls
15 Tricep Ext
10 Front felt raise