Warm Up: 500m Row 

Work down; do sit up round twice and back up = Each Circuit = 6 min Totals 
1-2 Min rest between Circuit 

Circuit 1: 
:30 Bike: :30 Rest 
:40 KB Swing :20 Rest
:50 Sit up :10 Rest 

Circuit 2
:30 Burpee :30 Rest 
:40 Wall Ball :20 Rest 
:50 Flutter :10 Rest 

Circuit 3
:30 Prowler Push :30 Rest
:40 DB Snatch : 20 Rest
:50 Jump Rope :10 Rest 

EMOM: 

1. 12/9 Cal Bike 

2. 20 Kb Swing 

3. 15 Sit Up 

4. 10/8 Burpee 

5. 15 wall ball 

6. :30 Flutter 

7. Prowler Down and Back 

8. 10 Db Snatch 

9. Jump Rope 

10. Push Ups