Warm Up: 

• 400m Row 

• 200m Jog 

• 100 Jump Rope 

• 50 Sec Plank 

• 25 Sec Hollow 

• 12 Glute Bridge 

Performance: For Time: 
1 Mile Run 
Right into…

50-40-30 
Pull Up 
Push Up

Right into….
1.5 Mile Bike 

Fitness: 1 Round
5:00 Stations 
1:00 Rest b/t Stations 

Station 1 AMRAP 
10 DB Bent Row 
15 Sit Ups 

Station 2 AMRAP 
10 Db Front Squats 
15 Up Downs 

Station 3 AMRAP
10 Db Hang Power Clean 
15 Hollow Rocks 

Station 4 AMRAP 
10 DB Deadlift
15 Lunges 

Cashout:  2-3 sets
20 Reps Abs
20 BB Curl
20 Front Delt Raise