Warm Up:

7 Min AMRAP
100m
:30 Wall Sit/ Plank (alternate)
15 Hammer Curl
1 way light prowler

10 Minutes
100m Ski  
15 Air Squat
200m
15 Air Squat
300m
15 Air squat
and so on until 10 min mark…

 
10 MIn
100m Row
10- Push Press
200m Row
10 Push Press
300m Row
10 Push Press
and so on until 10 min mark

 2 Mile Bike
AMRAP
10 Push Up
10 Bench Dip
:30 Farmers Carry


Finsher:  30/20/10 seconds each
Plank
flutter