10/12/2020
Warm Up: 7 Minutes 
1 Way Prowler 
10 Body weight thruster 
20 Rope Slam 
:30 Plank 
100m of your choice 

 3 Rounds 2 minutes of work at each station

1) 16 Db Step Up 
Max Ring Row 

- 1 Min Rest 

2) 20 Kb Swing
Max Cal Row 

- 1 Min Rest 

3) 200m Run or 12/9 Cal Bike
Max Sit UP  

- 1 Min Rest

4) :60 Jump Rope 
Max Cal Ski