Warm Up: 2 rounds
1:00 jump rope or step up
10yd lat walk out and back
20 band pull aparts

Every 2 Minutes: For 3 rounds
200m can be run, row or ski.

0-2min
12/10 Cal bike
Max Sit Up or hollow hold

2-4min
200M Ski
Max Plank Tap

4-6min
10/10 Lat Over
Max RIng Row

6-8min
Prowler Suicide

8- 10min
200M Row
Max Push up, Incline Press or push press