Warm Up:  200m or Down and backs 

3 min cardio:  Rope Slam;  Skater; Air Squat; Jumping Jack; step up  

20 reps: 2 Rounds: 

• Band Pull aparts 

• PVC PASS THRU 

• Plank Shoulder taps

Half Kneeling Single Arm Dumbbell Press
- 6 reps per arm for 4 sets

superset with
5 - 10 Chin Up ( 3 count negatives)
(Supinated Ring Row) 

BODY ARMOR 
3 rounds: 
- 90s of wall ball / Air squat
- 90s of Burpee or Max Cal
- 90 sec rest 
Score is total reps

Cashout:  1 Mile (1600m) Run, Row, or Ski