Warm Up:  1 Round 
- 400m Row
- 200m Ski
- 100 Jump Rope
- :50 Plank
- 25 Push Ups

Bench Press:
12,12,12,12 

4 Rounds: 
8 - 8 - 8 - 8 

Tempo Pull ups or ring rows
3-2-1 count on way up and down 

21 - 18 -15 - 12 - 9 - 6 - 3
- Calories 
- Kb Swing 
- Med ball sit up 
*Prowler push down and back between sets

Cashout: 3 Rounds of :7 Levels
:30 break between rounds