Warm Up: 3 rounds
200m  
5 pull Ups/ Ring Rows
10 Push Ups
15 Squat (Variations)

Rd 1: Air Squat
Rd 2: Goblet Squat (Loaded)
Rd 3: Goblet Lunge (10 each leg)

 3 Rounds:
Work 2:00 Rest 1:00

Station 1

• One Way Prowler

• 15 Sit up

• :30 Max Calories Bike 

*Start back each round where you left off

Station 2

 10 Box Jump or weighted step up
20 Russian Twist
:30 Jump Rope

 
Tabata Finisher:
Bent Row
Tri pull down
Curl