A LITTLE MOTIVATION FOR YOUR MONDAY

Warm Up:
200m 
10/7 Cal Bike 

10-8-6-4-2 
Air Squats
Ring Row 

Performance: 
Front Squat 3,3,3,3,3+ 

Every 3:00 For 5 Sets
200m Run
20 Russian Kb Swing
20 KB Goblet Box Step Ups

Fitness: 3 sets:  
5 Goblet or Db Front Rack
10 Walking Lunge 

3 Rounds 
2:00 stations
No rest b/t Stations
1:00 rest b/t rounds

Station 1
1:00 Jump rope|
1:00 Hollow Holds

Station 2
1:00 Box Step Ups
1:00 Push Up Plank

Station 3
1:00 Max Cal Bike
1:00 Bent Over Row

Station 4
1:00 Max Cal Row
1:00 DB Strict Press

Cashout: 
50 Sit Ups 
*EMOM 20 Flutters 
**Start with 20 flutters