Warm Up:  3 sets 

• 5 Cal  

• 10yd Inch Worm or 20yd bear Crawl

• 15 Good Morning or Glute Bridge

• 20 Flutters 

4 rounds

• 250m/200m Row

• 6/6 Single Arm SuitCase Deadlift

• 6/6 Front Rack Db/Kb Step Up

• 12 Db Incline Bench Press  

Every 2:30 For 5 Sets 

• 200m 

• 20 Ball Slams 

• Max Sit ups in remainder of time