Warm Up: 

• 400m

• Lateral band walk down and back

• 20 Banded Squats

• 20 Band Pull Aparts

AMRAP 20 Minutes:  Post total rounds and reps completed 

• 15 Cal Row

• 30 jump rope

• 15 Cal Bike

• 30 Jump rope

• 15 Burpee Push Up

• 30 jump rope
  * scale jump rope to 15 short box step ups

3 Rounds for Quality: 

• :30 squat hold

• :15 left elbow plank

• :15 Right elbow plank

• :15 Hollow hold