Warm UP: 5 Min AMRAP 

• 30 Jump Rope 

• 10 Step Up 

• 10 Tri Dips 

• :20 Palio Chair 

• :20 Farmer Carry 

2 Rounds: 

• 400m Run/ Row 

• 30 Wall Ball 

• 20 Sit Ups 

2 Rounds: 

• 20/12 Cal Bike 

• 30 Kb Swing 

• 20 Push UP  

2 Rounds: 

• 400m Run/ Row

• :30 Plank 

• 20 Glute Bridges
  
  2 Rounds: 

• 20/12 Cal Bike

• 30 Plate Ground to Overhead 

• 20 Russian Twist w Plate