Warm up: 

5 Minute AMRAP 

• Light Prowler Push Down

• 10 Air Squat

• 10 Jumping Jack

• 10 plank shoulder tap

• 10 Superman

3-4 Rounds: 

• 10 DB Deadlifts

• 10 Db Hang Power Cleans

• 10 DB Lunges
  *goal is to do each set unbroken and then rest as needed between sets

Every 4 Minutes for 16 Minutes 

• 200m Run/ Row

• 20 Sit Up

• 10 Burpee

1 minute each move: 

• Tricep pull downs

• Db Curl

• Farmer Carry AHAP