Warm Up:

• 200m 

• 100 Jump Rope 

• :50 Bike 

• :25 Hollow 

• 12 Push Ups 

3 SETS
- 8/8 Weighted Step Up and Curl
- 12 Ring Rows*

-Rest 1:00 b/t Sets-

Every 3:00x 5 SETS
10 DB Box Step Overs
10 Renegade Rows

EVERY 3:00 for 4 SETS
200m Run
15 KB swings
10 Ring Rows

Cashout: 2 x 50 
- Flutter
- Russiam Twist 
- Ankle Biters