Warm Up: 
- 1 Min Cardio (run/row/ski or bike)
- 1 Min Jump Rope
- :30 Plank
- 2 min cardio 
- 2 min jump rope
- :30 Hollow 

5 Rounds:  
- 200m  
- 10 Db Hang clean or hammer curls 
- 10 DB Push Press Push Press
- 10 Chin ups or Heavy pull downs
- 5 Burpee Push UP box jump/ step up 

Cashout:  rest as needed between sets
- Front delt Raise 10,10
- Lat delt Raise 8,8
- Shoulder Shrug 15,15