Warm Up: 

• 200m Row

• 100 Jump Rope

• .5 Mile Bike 

• 25 Tuck Ups 

• 12 Glutei Bridge 

• Lateral Band Walk 

Front Squat: 5-3-1+

For Time
25-20-15-10-5 

Kb Swing   
Walking Lunge 
Ring Rows
*Prowler Down and back between sets