Warm up Form two lines
Each athlete performs the movement down the length of the Floor then jogs back and tags the next person in line
Lunges
High knees
Butt kickers
Crab walks
Side shuffle
Then fight gone bad
3 rounds 1 minute at each station rest one minute between each round
Rowing
Strict press w/ db Rx 35/25 ct 45/35
Box jumps 24/20 30/24
Burpees
Wall balls 20/14