| WOD 1: 2 Rounds (16 mins Total) |
| STATIONS |
| 1) :90 MAX cals on Rower |
| :30 Rest and Transition |
| 2) :90 MAX Jump Rope Singles/ Doubles |
| :30 Rest and Transition |
| 3):90 MAX Single arm DB or KB OH Alt. Lunges |
| :30 Rest and Transition |
| 4) :90 MAX Shoulder Taps + Push-ups (Tap, Tap, Pushup) |
| WOD 2: 5 Min AMRAP |
| 20 Bicycles (total) |
| 15 Reverse Sit-ups |
| 10 Tuck Ups |
| 5 V-ups |