Warm Up:  400m or Down and back 

AMRAP 7 MINUETS: 
Prowler Push 1 way
20 Plank Shoulder taps 
10 Walking Lunge 
5 Burpee 

3-4 sets Building: 
5/5 Single Leg RDL 
7 Pull Ups/ Ring Rows
1 Prowler Suicide  

3 SETS:

• :45 Max Cal Bike*

• :45 Rest

• :45 Max KB Swing 

• :45 Rest

• :45 Max Sit Ups With Plate (25/15) 

• :45 Rest

• :45 Max Jump Rope**

• :45 Rest

Scale: 
**jump rope to short box step ups 

Cashout: 2 x 15 
Low Row
Leg Ext