Warm Up:  1 Round
2 Minute Jump Rope
1 Min Plank
:30 Push Ups
15 Bent Row

Performance:
EMOM x 20 Minutes
Minute 1- 200m 
Minute 2- 20 Push Ups
Minute 3- :15/11 Cal Bike
Minute 4- :45 - REST
scale reps as needed 

EMOM x 20 Minutes 

• 12/9 Cal 

• 20 sit ups 

• 15 Ring row 

• Prowler Push down and backs 

• rest 

Cashout:  3 Rounds:
7 second levels