Warm Up: 3 min:  
30 sec row hard 30 sec easy 

3 min:
20 sec bike hard 40 sec casual 

4 Min to complete each round 

1. 30 Burpee or calorie or 800m run

2. 40 Wall Ball + 40 Flutter Kick

3. 50 Sit up + 50 Rope Slam 

4. 40 Lunge W/ Db + 40 floor press 

5. 40 step up + 40 Plank knee drives 

2 Min Each Rounds: 

1) 20 Burpee  or calorie or 400m run

2) 20 Wall Ball + 20 Flutter Kicks 

3) 15 Sit up + 15 Rope Slam 

4) 15 Lunge + 15 Floor Press 

5) 15 Step Up + 15 Plank Knee Drive