Warm UP: 8 minutes
100m
:60 Jump rope
:30 Pillar Plank
20 PCV Pass Thru
10 Push Ups

2 Rounds:
 Every 3 minutes
200m Ski
15 Ring Rows
10 Push Press/ bench press

200m Row
Prowler Push Down and Back
10 Hammer Curls

20/15 Cal Bike
20 Rope Slam

400m Run
Max Sit up till 15 sec remaining