Warm Up: 1 Round
1 Minute each:
SKI , Bike, Jump Rope, Band Pull Apart, front Delt Raise,
3 sets: AHAP Superset
BB or Db Bench press x 8
Ring Rows x 10
Db or med ball curls x 12
15 Medbal Russian Twist
*Rest as needed between rounds
EMOM: 20 Min
200m
25 Sit Ups
Prowler Push Down and back
5 Atomic Burpee
40S F - Carry
Complete 4 sets of
5 hollow Rocks
5 Tuck ups
5 V Ups
10 Hollow hold
* rest as needed