Warm Up: 7 MIn

100m
1o Step up
10 Kb D.l
15 Band Pull Aparts

 2 rounds at each before moving on

Every 3 minutes
200m Run or ski
15 Ring Rows
10 Push Press

200m Row
Prowler Push
10 Hammer Curls

20/15 Cal Bike
15 Ball Slam

:60 Jump Rope
15-20 Air squat or lunge
15-20 Sit Up