Warm Up:

• 200m 

• 100 Jump Rope 

• :50 Bike 

• :25 Hollow 

• 12 Push Ups 

3 SETS
8/8 DB Reverse Lunges
12 Ring Rows*

-Rest 1:00 b/t Sets-

Every 3:00x 5 SETS
10 DB Box Step Overs
10 Renegade Rows or Db Bent Row

EVERY 3:00 for 4 SETS
200m 
15 KB swings
10 Ring Rows
5 Clap Push Up (scale as needed) 

Cashout: 2 x 50 
Flutter
Russiam Twist 
Ankle Biters 

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