Warm Up: 7 Min

1 Min Jump Rope/ Step Up

5 Med Ball Thruster
10 Ball Slam or plate ground to overhead
15 Med Ball R Twist
:30 Wall sit

Workout1 Round
4:00 Stations
1:00 Rest b/t Stations

 Station 1
AMRAP
15 - Kb swings
15 Sit-ups

Station 2
EMOM
10 Burpees or Thrusters 

Station 3

AMRAP
10 Body Weight or DB Front Rack Lunges
20 Mountain Climbers

 Station 4
AMRAP  
Row for Calories 

Station 5:
Bike @ 60/50 RPM