Warm Up: 
200m
3x
5 Ball Slam 
10 Med Ball Thruster
15 Lateral Overs 
then..
200m

3 sets Building: 
5/5 DB Suitcase walking lunge
7 Chin Ups
10 Push Ups 

Every 3:00 for 4 sets 
2:00 Bike, Row/ Ski  
Max DB Front Squats 

Core Cashout: 10-8-6-4-2 
Weighted Sit Up
Weighted Russian Twist 
20 Flutters between sets