Warm Up: 3 Minute ROW 
1 Set: 
20 Pass Thru
15 Front Delt Raise W/ Plate 
15 Lat Delt Raise (light db) 
15 Band Pull Aparts 

Push Press
5,5,5,5,5 Building 
*Superset w/ 
15 Tricep Pull down

1 Round
4:00 Stations 
1:00 Rest b/t stations

Station 1
1:00 Plank hold Into..
AMRAP 
5 Air Squats
5 up Downs

Station 2
1:00 Wallsit
AMRAP
10 Lunges
10 DB strict Press

Station 3
1:00 Hollow Hold into…
AMRAP
15 Sit Ups
15 Jumping Jacks or rope slams

Station 4
1:00 Superman Hold or Glute Bridge
AMRAP
20 Jump Rope 
20 Flutters

Station 5 
400m Run
AMRAP
10 Push Up
7/7 Chainsaw