Warmup:

One minute of work at each station, one min rest for 3 rounds

Sled push 90lb/50lb

Tire Flip

Sledge hammers on tire

rope climb/scale to 10 +seconds hold on rope x3

Workout:

Every 8 minutes, for 40 minutes (5 sets), for times:

20/15 Cal row

15 Knees to elbows

10 Bench Press (135/95 lbs)

400 Meter Run