Warm UP: 

EMOM 6 min: 

  1. 200m Run 
  2. Jump Rope 
  3. Plank Jacks. Shoulder taps 

AMRAP 5 Min: 

  • 200m row 
  • 10 Burpee 

AMRAP 5: 

  • 10/7 cal bike 
  • 15 ring row 

AMRAP 5: 

  • 10 Thruster
  • 20 lat over 

AMRAP 5: 

  • 10 Kb Swings 
  • 20 Hollow Body flutters 

*Rest 2 minutes between AMRAPS*

5 minutes to complete
1-10 sit up/ Russian twist