Warm Up: 7 Min AMRAP or 2 Sets
200m
50 Sec Jump Rope
40 sec Plank (any variation)
30 Second Hollow Hold
20 Sec Superman
10 Push Ups
Deadlift: 6-5-4-6-5-4
EMOM x 18
15/10 Cal
16 Ball Slam
14 Alt Step Ups (24/20)
3 sets Building:
7/7 Single Leg RDL
10 Low Row
12 Hammer Curls
21-15-9
Calorie
Kb Swing
Sit Up
*5 Burpees between each round
Cashout: Friday Special