Warm Up: 9 min
:40 on 20 off
Step up or jump rope
PVC Pass Thru/ Press/ Thruster
Plank Tap

Every 5 min for 30 min (2x through)
1) 400m Run/ Row/ Ski + 30kb swing
2) 1 Mile Bike + 20 sit ups
3) Prowler Suicide + 20 curl and press