Warm Up:  AMRAP x 7 Minutes:  

• 10 Slam Ball Deadlift 

• 5 Inch Worms 

• 100m Jog/ Row 

AMRAP x 20 Minutes: 

• 400m or 20/15 cal bike 

• 15 Ball Slams 

• 15 Hollow Rocks or 30 Hollow Body Flutter 

• 15 Lateral Overs 

Cashout: 1- 10 

• Sit Up 

• Russian twist 

• In and Outs