Warm Up: 7 Minutes 
1 Way Prowler 
10 Body weight thruster 
20 Rope Slam 
:30 Plank 
100m  

3 Rounds: 2 minutes of work  
20 Db Step Up 
Max RIng Row 

:30 Rest 

20 Wallball 
Max Cal Row 

:30 Rest 

200m  
Max Burpee or cal bike  

 :30 Rest

:60 Jump Rope 
Max Ski