Warm Up: 2 rounds: 

• 60 Sec Row

• 50 Yds Farmer Carry (light) 

• 25 sec L-Hold/Sit

• 7/7 Side med ball throws

Performance:  Every 4:00x 4

• 400m run

• 10 burpees pull ups

  *rest remaining time 

Every 4:00x 3 
20/14 calories on bike 
12 t2b 

Fitness: 4 x
6/6 Bottoms Up KB Press
10/10 Weighted Russian Twist or banded chops
6/6 Overhead Plate Lunge

AMRAP x 20 Minutes: 

• 15 Kb Swing 

• 30 Sec Plank 

• 200m Run 

• 15 Ball Slam  

• 30 sec Flutter

• 200m Row/Ski