50/40 Calorie Sprint on Airdyne
Then:
4 Rounds:
10 DB Snatches (Each Side)
20 Down & Ups

REST 1 MINUTE

50/40 Calorie Sprint on Rower
Then:
4 Rounds:
10 Goblet Squats + 2 Backward Lunges
20 Toes to Bar

REST 1 MINUTE

300 Meter Sprint
Then:
4 Rounds:
10 DB Thursters
20 DB Floor Pressr