Warm Up:  200m or Down and Backs 

3 Rounds:
- 30 Sec wall sit
- 20 Plank Shoulder taps
- 10 Ball Slam 

DB Reverse Lunge
12,12,12
Superset w/
10,10,10 Heavy pull downs 

Fitness: 1 Round 
5:00 Stations
*1:00 rest b/t Stations

Station 1 
- Max Distance Run,Row, or Ski 

Station 2 AMRAP 
- 10 Burpees
- 20 Air Squats 

Station 3
- Prowler Push One Way 
- 10 Push Ups 
- 20 Kb Swing 

Station 4 AMRAP
- 10 Step Up W/ Curl 
- 10 Med Ball Sit Up