3x
100m
:40 Jump Rope
10 Good Morning
1 way light prowler

E2mom (2 minutes each station)
1) 400m
2) 30 wall ball
3)100m Overhead object carry
4)10-15 Burpee or Cal Ski
5) Rest (2min)
6) 20/15 cal bike
7) 30 Lunges
8):30 plank/ 30:flutter / 10 sit ups
9) 20 ring row + 15-20 Push Ups
10) Rest (2min)

 
10 Min AmRAP
5 Ball slam
15 bench dip
20 R twist
:30 Wall sit
Down and back medball hug carry