1 Minute each station; :20 transition ( 2 rounds)

1. 200m 

2. Lateral Band Walks  

3. Sit ups

4. Hollow Hold  

5. Jump Rope  

AMRAP x 10 Minutes 

• 10 DB Step ups 

• Down and back Gun Walk (45/25) 

• 10 hanging knee raises (tuck ups)

• 10 Db Renegade rows 

*gun walk is a plate hold with arms bent and plate held away from the body.  Walk holding the plate in this static position

Rest 2 minutes;

10 Minutes:

2:00 Max Distance Row
1:00 Walking Rest
2:00 Max distance Run or Ski
1:00 Walking Rest
2:00 Max Distance Bike
1:00 Walking Rest
1:00 Max Burpee