Warm Up
easy 10:00 continuous movement

Run 200m
10 lateral banded step ups on plate
10 total half kneeling KB single arm press
10 total RNT goblet split squats with KB

2 rounds of:
KB complex + banded pull downs
5 1-arm KB Sit Up https://www.youtube.com/watch?v=_i73jABXXtk
5 Single Arm KB Z Press https://www.youtube.com/watch?v=zcUg776Cr2Q
then switch sides

banded hollow pull downs x 20 reps

Every 2:00 for 30:00
station 1- tire flips
station 2- sled rope pull- small sled- hand over hand pulls
station 3- assault bike cals 20/14
station 4- front rack KB tall kneeling to standing- move from standing to kneeling alternating legs in which you start the standing position- keep KBs racked
station 5- run 400m