Warm Up: 400m or down and Backs 

AMRAP 5 Minutes: 

• 200m Row 
• 30 sec Plank on Rings/ Reg Plank 

AMRAP 5 Minutes: 

• 30 Jump Rope 
• 10 Kb Swings 

AMRAP 5 Minutes

• 5 atomic Burpee 
• 10 Step up

AMRAP 5 Minutes

• 5 Ball Toss 
• 10 Air Squats

AMRAP 5 Minutes: 

• Prowler Push 1 Way
• 10 Hanging Knee Raise 

AMRAP 5 Minutes: 

• 5 V up 
• 10 sit ups 

*rest one minute between AMRAPS *