Warm Up: 

• 400m Jog or down and Backs
• Lateral band walk down and back 
• Bring band up around knees and do 20 squats 
• 20 Band Pull Aparts 

AMRAP 20 Minutes:  Post total rounds and reps completed

• 15 Cal Row 
• 30 jump rope 
• 15 Cal Bike 
• 30 Jump rope 
• 15 Burpee Push Up 
• 30 jump rope
  * scale jump rope to 15 short box step ups

3 Rounds for Quality: 

• :30 squat hold 
• :15 left elbow plank 
• :15 Right elbow plank 
• :15 Hollow hold

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Strength: 

• Push Press 5 x 5

• Seated Dumbbell Press = 4 x 8

• Straight Arm Cable Push Down = 3 x 12

• Seated Dumbbell Lateral Raise = 3 x 12