Warm Up:  3 rounds: 

• High Knees 
• 20 band pull apart 
• Butt kicks 
• 20 plank shoulder tap 
• High kick 
• 20 sec hollow hold 

3 x 10

Chin ups/ pull downs
Lateral Db Raise
5/5 heavy chainsaw

"4x5:00 On/ 2:00 Off

400 M Run/ Row Buy-In 

then as far as possible in remaining time 

10 burpee/ Box lat overs (alternate rounds)  

20 Wall Balls 

30 sit ups

* each 5 Min AMRAP Will start with a 400m run or row, remaining of time is to knock out reps