2:00 any erg/machine
2 sets
:30 standing quad stretch
:30 standing hamstring stretch
15 banded side steps
15 air squats

GPP
2 min on / 1 min off
10 wall ball 20/14
10 push up
*continue until you reach 150 of each or 6 sets

Competitor
2 min on / 1 min off
10 wall ball 30/20
10 push up
*continue until you reach 150 of each or 6 sets

Modifications
Wall ball - Front squats, DB Push press
Pushups - Off a box, off the wall

Bonus Fitness / Accessory

3 sets:
100’ walking lunge, 50/35; rest :30
20 TTB;  rest 2:00

(2 DB's)