Warm Up: 2 Minutes each station
Station 1) 200m + PVC Pass thru till 2:00
Station 2) 200m + Wallsit till 2:00
Station 3) Prowler down and back plus plank till 2 min mark

Jack Frosted 4 rounds:

21 Med Ball Sit Up 20/14#
15 BB or DB Bench Press
9 Cal Row/ Bike
6 Strict Pull Ups / Heavy Pull Downs / Ring Rows

Alternate between bike and row

Extra Credit: 3 rounds
10-15 Glute Bridge W Feet on Plate
10-15 Db Reverse Fly
10-15 DB Curls