Warm Up:  Down and Backs 

• 200m Jog 

• 100 Jump Rope 

• 50 Plank shoulder taps 

• 25 Hollow Rocks 

• 12 Glute Bridge (pause at top) 

• 6 Burpee 

Double AMRAP: AMRAP x 7 Minutes 

• 7 Cal Bike 

• 7 Plate Ground to Over Head 

• 7 Hanging Knee Raises 

*scale to standing knee to elbow or Mountain climbers and double the reps

• rest 1 min between AMRAPS 

AMRAP x 7 minutes 
7 Cal Row  
7 Plate Squats (holding plate next to chest, pushing it straight our at bottom of squat)
7 Up Downs

Cashout:  3 rounds
:40 Sit ups 
:20 rest 
:40 Bicycle Kicks 
:20 rest 
:40 Hollow Hold 
:20 rest