Warm Up: 

• 200m 

• 100 Flutters 

• :50 Pillar Plank 

• 25 Plank Taps 

• 12 Glute Bridge 

• 6 Burpee 

  
  3 Rounds Building:
  12 Tricep Pull down or Kickbacks 
  10 Lat Pull down
  8 Knees to Elbow
  40’ Single Arm DB Overhead Lunge 
  
  *20’ On L-Arm then 20’ on L-Arm
  **Scale to regular lunge 

4 Rounds for reps: 1 Minute at each station/:20 transition

1) Assault Bike Cals

2) Wall Balls

3) Rower Cals

4) Alt DB Snatch 

5) Rest

Cashout: 2 Min Hollow Hold 
Each Break = 10 Sit Up