Warm Up: EMOM: 

1) 200m 

2) Bike (casual) 

3) Pass Thru 

4) Hollow Rocks 

5) Glute Bridge 

5 Rounds - Steady Pace

• :20 Battle Ropes
• 10 BB Sit Ups (light) 
• Prowler push Down (heavy)    

AMRAP 15 Minutes

21-15-9 

Ball Slam
Ring Rows
-then- 
400m
*repeat as many rounds as possible for 15 minutes

Cashout:  Coaches Choice