Warm UP: 2 sets: 
200m 
:30 Jump Rope
10 Banded Good Mornings
:30 Lat Overs
10 Mountain Climbers 

3-4 sets Building: 
5/5 Split Squat
Lateral Band Walk 
10 Weighted Hip Thrust or Weighted Glute Bridge 

1 Round 
5;00 Stations
1:00 rest b/t Stations

Station 1
AMRAP
12 DB Front Squats
:30 Hard Sprint on Bike

Station 2
AMRAP
Prowler Down and Back 
:30 Front Rack Hold

Station3
AMRAP
12 DB Bench Press
:30 max Lunges