Warm UP: 5 Rounds
 :30 Jump Rope 
:20 Rope Slam
:10 Burpee

For Time: 21-18-15-12-9-6-3
Calorie 
Kb Swing
Push Up 
1 Way prowler Push between sets as heavy as possible 

Cashout: 3 sets; 10-12 Reps
GHD Sit Up 
Lateral Delt Raise 
Db or Cable Curl