5 Years ago we were preparing to open the first gym on JFK. 

Warm UP:  

Down and backs 

1 Min each: 

1. step ups 
2. lateral band walk 
3. Plank shoulder tap 

• 4x4:00 on/ 2:00 off AMRAP
• 10/7 Cal bike 
• 10 ring rows 
• 20 Front squats (95-115/65-75) 
• 25 hollow rocks/ sit ups  
• *start back where left off"

Fitness: 
Every 4 minutes for 16min or 4 Rounds: 

• 10 Burpees to plate
• 15 plate ground to overhead 
• 20 OH Lunges W/ Plate 

CAshout:  Coaches Choice