Warm Up: 400m

• 50 Jump Rope 

• 40 Plank Shoulder taps 

• 30 Sec Hollow 

• 20 Ankle Biters 

• 10 Push Ups 

4 Rounds 
- 6/6 DB Step Up and curl 
- 12 Db Bench 
- 15/12 Cal Bike @ 70/60rpm
*find a challenging rpm for you and work to maintain for entire workout 

EMOM 12:
1) 20 Kb Swing 
2) 20-25  Sit ups
*for added challenge start each minute with 3 burpees

Cashout:  2 sets 
- 12 -15 Hammer Curl
- 12-15 Tricep Pull downs