Warm Up:  AMRAP 10:00
- 100m
- 5 Hanging Knee raise
- 10 Push Ups
- 15 Kb Swing or Glute Bridge
- One way prowler push 

4 Rounds for Quality
- 8/8 Split Squat or Weighted Step Up 
- 10 Arnold Press
- 10/10 Med Ball Russian Twist 
- 200m Jog

3 Rounds For Time
- 500m/400 Row
- 20 Wall Ball