Warm Up: 3 Minute ROW 
1 Set: 
- 20 Pass Thru
- 15 Front Delt Raise W/ Plate 
- 15 Lat Delt Raise (light db) 
- 15 Band Pull Aparts 

Push Press
5,5,5,5,5 Building 

1 Round
4:00 Stations 
1:00 Rest b/t stations

Station 1
1:00 Plank hold Into..
AMRAP 
5 Air Squats
5 up Downs

Station 2
1:00 Squat Hold Into…
AMRAP
10 Lunges
10 DB strict Press

Station 3
1:00 Hollow Hold into…
AMRAP
15 Sit Ups
15 Jumping Jacks

Station 4
1:00 Superman Hold into…
AMRAP
:20 Jump Rope 
:20 Flutters

Station 5 
400m Run
AMRAP
10 Push Up
7/7 Chainsaw