Warm Up:  

• 200m 

• 1 Minute Plank S - Tap 

• 30 Sec Burpee 

• 2 minute Jump Rope 

• 1 Minute Hollow 

• 30 sec Glute Bridge 

4 rounds Building 

• 8 BB/DB  Thruster

• 6/6 half kneeling Arnold Press

• 3-5+ Strict Pull Up
  *Banded or Heavy Pull Downs 

3 Rounds: 
2:00 Stations 
No Rest b/t stations 
1:00 Rest b/t Rounds 

Station 1
300m Run 

Station 2 AMRAP 
10 DB/ KB Deadlift 
10 Lunges 

Station 3
Max Distance Row  

Station 4 AMRAP 
10 Ring Row 
1 Prowler Down and Back

Cashout:  2-3 sets
25 Banded Tri Pull Downs 
12 Hammer Curl 
10 GHD or elevated sit up