Warm Up: 
200m Run/Row/Ski 
3 rounds of Cindy 
- 5 pull ups
- 10 push ups 
- 15 Step Ups/ 15 Lunges/ 15 air squats  (alternate) 
then…
200m Run/Row/Ski 

3-4 Sets Building: 
5/5 Single Leg RDL
10 Chin Up Grip Pull Downs
10 Db Bent Row 

EMOM X 15 MIN
1) 12/10 Cal Bike
2) 14 KB Goblet Box Step Ups
3) 18 Up Right KB High Pulls

CORE: 3 rounds 
10 Hollow Rocks
10 V Ups
10 Tuck Ups
:10 Hollow Hold