AMRAP x 10 Minutes 
100m Run/ Row or ski  
10 Lunge or step up  
15 Sit ups 
:30 Wallsit/Palio Chair 

3 Rounds: 
2:00 stations
No Rest b/t Stations 
2:00 Rest b/t Rounds 

Station 1 
20/16 Cal Bike    
Rest remainder until 2 min mark

 Station 2 
1:00 7-10 burpee or prowler down and back
1:00 Plank 

 Station 3 
400/300m  
Rest Remainder

Station 4
1:00 Flutter 
1:00 Kb Swing