Warm Up:  Down and Backs 

4 MIN AMRAP 

10 Step Up 

10 Bench Dip 

10 Lat over

10 Mountain Climbers 

1 ROUND: 4:00 Stations

Station 1: AMRAP- 10/7 Calorie  / 10 Ring Rows 

(1:00 Rest)

Station 2: AMRAP- 30 Jump Rope/ 30 Flutter Kicks

(1:00 Rest)

Station 3: EMOM- 15 Slam Balls

(1:00 Rest)

Station 4 EMOM- 1 Prowler Push Down and Back

Extra Credit: 2 Rounds

20 Elevated Glute Bridge (put feet up on box or 45lb weight) 

20 Bird Dogs 

20 R-twist