Warm Up:
300m
10 Plate ground to Overhead
Lateral Band walk
200m
10 Plate Ground to overhead
:20 Dead-hang
100m
10 Plate ground to overhead
:20 Hollow

Every 3 Minutes for 30 minutes (alternate Rounds)

Round 1
200m
15 Med Ball Sit Up
10 Ring Row

Round 2
:60 Jump Rope or step up
15 Med Ball Russian twist
Prowler down and back