Warm Up: 3 rounds
200m  
5 pull Ups/ Ring Rows
10 Push Ups
15 Squat (Variations)

Rd 1: Air Squat
Rd 2: Goblet Squat (Loaded)
Rd 3: Goblet Lunge (10 each leg)

5 Rounds
Work 2:00 Rest 1:00

• One Way Prowler

• 20 KB Swings/ deadlift or Glute Bridge

• :30 Max Calories Bike 

*Start back each round where you left off

 3 Rounds
Work 2:00 Rest 1:00

5 Burpee Box Jump/ step up alternate w 8 Cal SKI

20 Russian Twist

:30 Jump Rope