Warm Up: 10 Minutes
1 Way Prowler
5 Ball Slam    
10 PVC Thruster
15 Battle  Rope Slam
:20 Sec Wall Sit/ Palio Chair/ Lunge
100M

 Every 3 minutes (2X THROUGH)
1) 200m Run or ski
15 Ring Rows
10 Floor Press

2) 200m Row
Prowler Push
10 Hammer Curls

3) 20/15 Cal Bike
20 Kb Swing

4)
100 Jump Rope
15 Wall Ball
10 Sit Up