WARMUP
5 walkout pushups
Forward leaps d/b
Squat walks- 5 forward/back

HIIT 15/30/45/60/45/30/15 (15 sec rest)
Station 1- Rings                  Station 2- Body Weight ***squat jumps                    ***crab walk ***reverse lunge hop        ***jumping lunges ***hamstring run               ***side burpees ***skaters                             ***bear crawl
Station 3- Bike
Station 4- Row

3. STRENGTH 2-3 ROUNDS
*10/side weighted bridge lateral leg lowers
*40m heavy sled push
*8 eccentric pullups