Warm Up: 
400m Row 
:40 Plank 

300m Row 
:30 Hollow

200m Row 
20 Sit Ups

100m Row 
1 round of :10 levels 

EMOM x 8 Minutes 
3 Push Press
*increase in weight every other round.  Keep weight moderate-heavy.

Every 5 Minutes for 20 minutes complete: 

• 400m Run 

• 20 Wall Ball 

• 15 Db Hang Power Clean 

• 10 Up Downs