800m Run
+
30 Calories on Rower or Assault Bike
30 Flip Squats  53#/35#
15 Burpee Pull Ups
+
600m Run
+
2 Rounds
20 Calories on Rower or Assault Bike
20 Flip Squats
10 Burpee Pull Ups
+
400m Run
+
3 Rounds
10 Calories on Rower or Assault Bike
10 Flip Squats
5 Burpee Pull Ups
Post time.