Warm Up: 400m Jog or down and Backs 

• Lateral band walk down and back 

• Bring band up around knees and do 20 squats 

• 20 Band Pull Aparts 

AMRAP 20 Minutes:  Post total rounds and reps completed 
15/12 Cal Row 
30 jump rope 
15/10 Cal Bike 
30 Jump rope 
15 Burpee Push Up 
30 jump rope

* scale jump rope to 10 short box step ups 

3 Rounds for Quality: 
:30 squat hold 
:15 left elbow plank 
:15 Right elbow plank 
:15 Hollow hold