Warm Up:
3 Rounds:
100m
50 Jump Rope or :30 step up
15 Rope slam


2x

1 Round Every 10 Minutes

0-10min
400m Row, Run or ski
40 Russian Twist 
30/20 Cal Bike
20 Floor Press   
1:00 Plank

10min-20min
400m Row, Run or ski
40 sit up
Prowler Suicide
1 min Hollow

Repeat starting back at first segment