At Home Workout Challenge

@Home Workout
3 Rounds :40work/ :20rest
-Mountain Climbers
-Split Squat (R) 
-Bench Dips 
-Split Squat (L) 
-Pillar Plank to Reach
-Hollow Rock or Holds 

Performance:
Bench Press:  Work up to heavy 5 set 
5 x 3 reps tempo @ heavy 5 set

AMRAP 20 minutes
5/5 Single Arm Ring rows 
10 Hand release push ups 
15/12 cal row

Fitness:  27-21-15-9 
Calories 
Kb Swing 
Air Squats
Db bench or floor press 
Ring Rows