Warm Up: 2 Rounds
2 Minute Jump Rope or 400m
1 Min Plank
:30 Push Ups
15 Bent Row
*2nd round cut time and reps in half
3 Rounds Building: 10-12 reps each
Db Chainsaw
Tricep Pull Downs
BB or Db Curl
Every 5 min: for 20 min
25 KB swings
20 wallball
15 ring row
12/ 10 cal Bike
5 Burpee