5 Rounds

:45 on / :30 off (transition)

40 Foot Shuttle Runs (each touch of the tape is a rep)

Sit Ups

Box Jumps (24/20)

Cal Row OR Cal Bike


*Choose Bike or Row for entire workout, no flip flopping

*Score is total reps

*NOTE: After your row/bike interval, you have a :30 rest, then :45 rest. then :30 rest before starting up again.