Warm Up:  EMOM:  6 min 
45 sec each move

• Jump rope 

• Rope Slam 

• Bike 

15-12-9-6-3 
-bench press/ Db floor press 
21-18-15-12-9
-Russian swing 70/ 53 
*Prowler Down and Back Between each set
** Go heavy as possible 

CASHOUT:   AB Challenge 
4 rounds 30 seconds each move:  
sit up
leg raise 
plank 
Mountain climbers