Warm Up: EMOM: 

1. 200m run
2. 20 Lat Overs 
3. 15 push up 
4. 20 hollow rocks 
5. 20 ring rows 

3 sets:  7 - 10 reps

• Bent row 
• Chin ups
• Weighted Lunge 

4 rounds, Every 4:00

• 300/250 M Row/ Run 
• 20 S.A Thruster (10/10) 

Cashout:   100 AI’s w/ 15/10lb
Every break perform 10 sit ups