Warm Up: AMRAP 7 

• 5 Cal Bike 

• 10 Ring Row 

• 15 Banded Good Mornings (quality) 

• 20 sec Plank
  

Every 3 Minutes for 5 sets:
200m Run/Row
15 Ball Slam 

3 Rounds for quality:
15 Db Floor Press 
15 Bent Row 
15 Shoulder Flys 
30 Crunches or Flutters between sets