Warm Up: 3 rounds or 8 Min AMRAP
100m
5 Push Up
7 Ring Row
10 Air-squat
20 PVC Pass Thru

4 rounds x 
1:00 work at each station with 2:00 rest between rounds 

-Max Calorie 

- Floor Press, Push Press (alternate)

- KB swing, ball slam or air squat  

- Sit Ups 

-Prowler push Down and Back