Warm Up: 

• 400m Row 

• 200m Jog 

• 100 Jump Rope 

• 50 Plank Shoulder Taps
  :25 Hollow hold 

• 12 KB Deadlift (light) 

• 6 Kb Press 

Performance: 3 Rounds For quality 
8/8 SA DB Arnold presses
8/8 SA DB bent Over rows

AMRAP x 16 MINUTES

• 21 Russian KB Swings

• 15/ 12 Cal bike

• 9 burpees

Fitness: 1 Round
4:00 Stations
1:00 Rest b/t Stations

Station 1 AMRAP 

• 10 DB Ground to OH

• :20 Plank Hold

Station 2 AMRAP

• 10 Up Downs

• :20 Farmers Carry 

Station 3 AMRAP

• 10 Sit Ups

• :20 Flutters 

Station 4 AMRAP

• 10 Push Ups

• :20 plank Hold

Cashout:  Friday Special