Warm Up: 7 min
1 Min Jump Rope/ Step Up
5 Med Ball Thruster
15 Med Ball R Twist
:30 Wall sit/ Plank (alternate)

Workout
1 Round
4:00 Stations
1:00 Rest b/t Stations

 
Station 1
Ski For Cals 
*top of each minute perform 5-10 Push ups

Station 2AMRAP  
20 bench dips
20 Sit-ups

Station 3
AMRAP
20 Rope Slam
:20 flutter

Station 4
EMOM (scale reps as needed)
10 Burpees or Thrusters 

Station 5
Bike @ 60/50 RPM 

Stations 6 AMRAP 
Row for Calories