Midline 

75 reps of each 

Russian Twists

Alternating V-Ups

Metcon

4 Rounds

15 Calorie Row

15 Meter Sled Push (202lbs)

15 Calorie Ski

15 Meter Sled Push 

Hold 10-pound wall ball for the sit-ups and Russian twists. Kept heels on the ground during the twists. Loaded the sled with (2) 45 and (1) 25-pound plates. All work was done unbroken with only break the walk to and from sled. Took around a minute of rest between rounds. Those splits on the SkiErg were nice but 15 calorie sprints on the rower should be a bit faster - think 2K or better.