Warm Up:  EMOM W 20 sec transition

1) 200m
2) Lat Band Walk
3) Band Pull Apart
4) Rope Slam
5) Plank Taps

 2 Rounds: 3:00 at each station

Station 1: 30 sec Air Squat
30 sec sit up

Station 2: 600/500m row

Station 3: 20/15 Cal
20 push ups

Station 4: Prowler Down and Back
100 Flutters
50 Russian Twist

Station 5:
30 Kb swing
20 Step Up W/ Curl
10 Ring Row