Warm UP:   1 Min Each:
- Ski
- Wall Sit
- Plank
- Ball Slam
*repeat @ 30 seconds

4x4:00 on/ 2:00 off AMRAP

• 10/8 Cal bike 

• 10 Ring rows 

• 20 Front squats (95-115/65-75) 

• 25 hollow rocks/ sit ups  
  *start back where left off

Fitness: 
Every 4 minutes for 16min or 4 Rounds: 
10 Burpees to plate*
15 plate ground to overhead 
20 OH Lunges W/ Plate 
*Burpee to plate = step up or jump up to a 45/25 after each burpee

Cashout: 3 sets
:30 Flutters
20 Banded tricep Pul Down
10 DB Curl