Warm Up: 

400m or down and backs

EMOM: 9 minutes

1) 15 Air Squat (plank remainder of time) 

2) 60 Jump Rope (hollow hold remaining time) 

3) 10/7 Cal Bike 

5 Sets: 

• 10 cal row 
• 8 Db Front Squats AHAP 
• 6 Burpee
  - rest 60 seconds between sets- 
  - goal is to go as hard as possible then rest-

Cashout:  Coaches Choice