Warm Up:
7 Min AMRAP
100m run row or ski
:30 jump rope or step up
10 Ring Row
:30 wall sit

10 Minutes
100m Ski  
1 way prowler
200m
1 way prowler
300m
1 way prowler
and so on to 10 minute mark….

 100m Row or jog
12 Db Bench or floor press
200m Row
12 Db Bench or Floor press
and so on…

 2 Mile Bike
AMRAP
15 Bench Dip
:30 Farmers Carry


Finsher:  30/20/10 seconds each
Plank
flutter