4 rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
30 seconds of Speed skaters 
Rest 30 seconds

Run 400 meters

4 rounds for max /reps of:
30 seconds of DB punches overhead 
Rest 30 seconds
30 seconds of Shoulder taps
Rest 30 seconds
30 seconds of Floor press 
Rest 30 seconds

Run 400 meters 

4 rounds for max calories/reps of:
30 seconds of V-ups 
Rest 30 seconds
30 seconds of Russian twists 
Rest 30 seconds
30 seconds of Hollow hold 
Rest 30 seconds