Warm up - Hamstring stretches, couch stretch, squat hold, leg swings, calf/ankle stair stretch
3 min on 3 Min Off x 4
200 M Run
2 Rounds
5 Pull Ups
10 TTB
15 Air Squat
Max KBS
Rest as Needed
Every 10 Min x 3 (round one you do burpee, round two pistols, round three burpees)
3 Rounds
15 Cal Bike
10 Burpees/Pistols/Burpees
15 Cal Row