Warm Up: EMOM: 

1. 10/8 Cal Bike

2. Lateral overs

3. Sit ups

4. Hollow Hold

5. Jump Rope

KB or DB Front Rack Lunge 
3 sets AHAP 
20 yards Double Kb Front rack walking lunges

AMRAP x 20 Minutes 

• 10 DB Step ups

• 50’ Gun Walk (45/25)

• 10 hanging knee raises

• 10 Db Renegade rows

• Start workout with a 200m and continue to do a 200m @ 5:00, 10:00, and 15:00 mark

*gun walk is a plate hold with arms bent and plate held away from the body.  Walk holding the plate in this static position

CORE WORK: 2 Rounds
8 Second Levels