Warm Up: 

• 400m row 
• 200m Jog 
• 100 Jump Rope 
• 50 Plank Shoulder tap 
• 25 Hollow Rocks 
• 12 Glute Bridge 

3 Rounds: 

• 50 Yard Farmers Carry  AHAP 
• 10 Burpee Box Jumps/ Step Up
  Rest 2:00 

4 Rounds:  

• :20 Battle Ropes 
• 10 Plate Situps 
• 10 SA KB Lunges/ Body Weight Lunges
  rest 2:00

5 Rounds:

• 10/7 Cal Bike/ Row 
• 10 Supine Ring Row 

Cashout:  Friday Special