Warm Up: EMOM 5

1. 200m/150m Row 

2. Down and Backs 

3. Band Pull Aparts 

4. Plank/Hollow (30sec each) 

5. Up downs 

EMOM x 20 MINUTES (moderate pace)

MIn 1- :50 Single Unders 

Min 2- :1 Prowler Push 

Min 3- : 10/7 Cal Bike 

Min 4- : 10 Push Up/ 15 Sit Up

Cashout:  3 Rounds of 7 second levels