Warm Up: 

• 200m

• 100 Jump Rope 

• 50 Plank shoulder taps 

• 25 Hollow Rocks 

• 12 Glute Bridge (pause at top) 

• 6 Burpee 

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 Ski 

• 7 Plate Squats (holding plate next to chest) 

• 7 Up Downs

Cashout:  3 rounds

• :40 Sit ups 

• :20 rest 

• :40 Bicycle Kicks 

• :20 rest 

• :40 Hollow Hold 

• :20 rest