Warm Up: 7 Min AMRAP: 

• High Knee, Butt Kick, Kick outs  or 100m

• 10 Air Squat 

• 10 Light Ball Slam 

• 20 Band Pull Aparts 

For Time:

• 400m Run/Row 

• 21 Plate GTOH (45/25) 

• 42 Ab Mat Sit Ups

• 400m 

• 15 Plate GTOH

• 30 Ab Mat sit ups

• 400m 

• 9 Plate GTOH

• 18 Ab mat Sit Ups