Warm up: Every 3 minutes for 9 minutes
10/8 Cal bike
10 Ring Row
10-15 Sit up
:30 Wall sit/Plank (alternate)
Complete as many rounds and reps as possible in 20 minutes of:
1 Prowler Push
5 Chin Ups or DB Bent Row
10 Dumbbell Push Presses
15 Kettlebell Swings
200M