Warm Up: 8 Min AMRAP
8/6 Cal bike
10yd Bear Crawl or Prowler Push
15 Banded Good Mornings
30 Jump Rope
3 sets:
10 Slow Ring Row
20 Tricep Pull Down
Max Barbell Upright Row
EMOM x 16 Minutes
15 kb/DB Deadlifts
200/150m
10 Box Jumps/ Step Ups
:40 Plank/ Wall Sit/ Hanging Knee Raise Hold/ Hollow Hold*
*alternate to the next static hold each round