Warm Up: 

• 400m row

• 200m Jog

• 100 Jump Rope

• 50 Plank Shoulder tap

• 25 Hollow Rocks

• 12 Glute Bridge

3 Rounds: 

• 50 Yard Farmers Carry AHAP

• 10 Burpee Box Jumps/ Step Up
  Rest 1:00 between sets

4 Rounds:  

• :20 Battle Ropes

• 15 Plate Situps (25/15)

• 12 Single Arm KB Lunges/ Body Weight Lunges
  rest 2:00

5 Rounds:

• 10/7 Cal Bike

• 10 Ring Row

Cashout:  2-3 sets
10 Tricep Kick Backs
12 BB Curl
15 Med Ball Russian Twist