Warm UP:  Down and Backs or 400m 
30 seconds each move
Step Up/ Lat Over
Plank/ Hollow
Ball Slam/ Sit Up 

5 Sets: 
Prowler one way AHAP 
10 Chin Ups or Chin Up Grip Pull downs/ Ring Rows
10 GHD or Elevated Sit UP

3 Rounds
500m Row or 400m Run
50yd Object carry* 
40 Double Unders or Jump Rope
30 Single Arm Push Press (15/15)