Back Spuat E90SEC x 6 ( 9 Min) 

Build up to 8 Reps RIR 2

3 Min rest: 

4-6 Rounds: Timecap 8 Min

15 Wallball

10 Box Jump Over

10 DB Overhead squat

Finisher: 1600 M  (Timecap 10 Min)

Every 200 M (10 reps of Alt V-Ups/Butterfly situps/V-Ups/Navy Sit Ups or any other ab exercise that burns)