A. Active Warm Up 200m Run 5 Burpees 10 Ring Rows 15 Sit Ups B. 4 Rounds 10-12 Strict Push Press Rest 45 Seconds 10-12 DB Bench Press Rest 45 Seconds 1:00 Plank Rest 45 Seconds C. 3 Five Minutes Rounds (one minutes each station) Row (Calories) Push Ups Kettle Bell Swings Wall Balls Box Jumps Rest 2:00 Count your TOTAL reps each round Move from each of five stations after a minute. The clock does not stop between exercises. One point for each rep/calorie.
