Warm Up:   
200m ; inchworm down and back 
200m ; 30 mc or plank hold

4 x 5 Romanian Deadlift 
superset with 
10 Pull Ups or Lat pull downs 

Every 4 minutes or 4 rounds for time 

• 200m

• 20 ball slam / Hang Db Snatch  (alternate) 

• 20 walking lunge 

• 20 sit up

Core: 3 rounds
:30 Plank
:20 Flutter
10 Tuck ups