Warm Up: 7 Min AMRAP
200m Row
15 Banded Good Mornings
10 Med Ball Slams
5 Push Ups
Every 4 Minutes for 16 Minutes
Min 1-4 & 8-12
10 Cal Bike
20 Step Ups
30 Db Snatch
40 Jump Rope
Min 4-8 & 12-16
10 Lateral Overs
20 Plate Ground to Overhead
30 Sit ups
40 Air Squats
Finisher: 2-3 sets
5/5 Side Plank Rotations
15 Hollow Rocks
20 Glute Bridge