2 Rounds
1:00 Air Bike
1:00 Walking Lunges 200m Run
10 A-frame Toe Touches

Conditioning Re-Test from 5-20
Every 4 Minutes for 28 Minutes (7 rounds)
Ski Bike or row 15/13 cals
Run 200m  with 50/30 pound slam ball
Rest remainder of each interval
*score is slowest interval
If the clock catches you, take 1 round off and count it as mulligan, but remember and avoid that for the retest

Extra
Bench Press
5×5 @ 70-80% 1RM