Warm Up:  6 Rounds

20 sec each move:  (alternate)  

• Jump rope/ Burpee 
• Plank shoulder tap/ Plank ups  
• Superman/  Hollow  hold 

3 rounds:  5 - 10 reps each

• Db Chainsaw 
• Pull up or lat pull down 
• upright rows 

Every 5 min: for 20 min

• 25 swings 
• 20 wallball 
• 15 ring row 
• 10 cals 
• 5 Burpee