Warm Up:  Down and Backs or 200m
5 MIN AMRAP 

• 10 Step Up 

• 10 Bench Dip 

• 10 Lat over

• 10/10 Mountain Climbers 

1 ROUND: 4:00 Stations
Station 1: AMRAP- 10/8 Calorie  / 10 Ring Rows 

(1:00 Rest)

Station 2: AMRAP- 30 Jump Rope/ 30 Flutter Kicks

(1:00 Rest)

Station 3: EMOM- 15 Slam Balls

(1:00 Rest)

Station 4 EMOM- 1 Prowler Push Down and Back

Extra Credit: 2 Rounds
- 20 Elevated Glute Bridge (put feet up on box or 45lb weight) 
- 20 Bird Dogs 
- 20 R-twist