7 Min AMRAP 
Warm Up: 

• 100m

• 5/5 Step Up 

• 10 Db front raise (light)

• :20 Goblet Squat Hold

Performance:
Back Squat: 10-8-6-4-2 

AMRAP 15:00

• 21/15 Calories Bike

• 15 Wall Balls

• 12 Push Ups

•  9 Pull Ups

Fitness: 4 sets Building: 
10yd Suitcase Walking lunge
12 Skaters
14 Standing Knee To Elbow 

AMRAP 15 Min: 

• 15/10 Calories

• 12 Wall Ball 

• 9 Push Up 

• 6 Ring Rows 

Finisher 3 sets

• 20 MB russian twists

• 20 hollow flutter kicks

• 20 banded face pulls