Warm Up: EMOM: 

1. 12/9 Cal Bike

2. Lateral band Walk

3. Good Mornings

4. 10 Pushups remainder of minute = plank

5. Hollow Rocks or Hold
   
   
   4 sets Building: 10-12 Reps
   Weighted Glute Bridge
   Wide Grip Lat Pull Down 
   Low Row
   *for weighted glute bridge put back on bench or use db with back on ground 

3 Rounds: 
1:30 Stations 
:30 Rest b/t Stations 
No Rest b/t Rounds 

Station 1 
20 Kb Swing then… 
Max Wall Balls 

Station 2 
Row For Calories 

Station 3 
20 Wall Ball then…
Max Kb Swing 

Station 4 
200m Run