Warm UP: 

• 400m or down and backs 

• 50 Jump rope 

• 40 sec Plank 

• 30 jumping jacks 

• 20 Standing knee to elbow 

• 10 burpee 

3 Rounds: 

• Prolwer Push Down and Back AHAP  

• 15/15 Single Leg Wall Sit (15 sec each leg) 

• 5/5 Weighted step up W/Curl 

• 10/10 Chainsaw/ Rows or lat pull down 

AMRAP x 20 Minutes: 

• 10/7 Cal Bike 

• 200m Run 

• 300m/250m Row 

• 40 walking Lunges 

• 50 Sit Ups

Cashout:  Coaches Choice