Warm Up:
200m 
:60Jump Rope 
:50 Bike 
:25 Hollow 
12 Push Ups 

3 SETS
8/8 DB Reverse Lunges
12 Ring Rows*
-Rest 1:00 b/t Sets-

Every 3:00x 5 SETS
10 DB Box Step Overs
10 Renegade Rows

EVERY 3:00 for 4 SETS
200m Run
15 KB swings
10 Ring Rows

Cashout: 2 x 50 
Flutter
Russian Twist 
Ankle Biters