Warm up: 5 Minute AMRAP 
Light Prowler Push Down and Back
10 Air Squat 
10 Jumping Jack 
10 plank shoulder tap 
10 Superman 

4 Rounds: 
10 DB Deadlifts 
10 Db Hang Power Cleans 
10 DB Lunges

• goal is to do each set unbroken and then rest as needed between sets 

Every 4 Minutes for 16 Minutes 
200m  
20 Sit Up 
10 Burpee

1 minute each move: 
Tricep pull downs 
Db Curl 
Farmer Carry AHAP