Part One
Cycle Sprints and Rowing Sprints As Fast As Possible
9 Calories - rest 30 seconds
9  times through

Rest 1  minute from last finisher before starting part 2

Part Two
One Round 35 second on/25 seconds off
1. Wall Balls
2. Burpees
3. Bicycle Crunches
4. Jump rope
5. Push Ups
6. KB Front Squats
7. V ups or sit ups
8. Burpees
One Minute Rest

Part Three
Two times Through
40 seconds on 20 off
1. Mountain Climbers
2. Air Squats
3. Flutter kick w/dumbbell pass through
4. Dumbbell thrusters
5. Jumping Jakcs
6. Plank
Rest one day