Warm Up: EMOM:  10

1) 200m 

2) Jump Rope 

3) Pillar plank 

4) 10/8 Cal Bike 

5) Banded Good Mornings/ Lat Band Walk  

 
12-9-6
Floor Press
Db Squat
Hanging knee raise

AMRAP 15 Minutes: 

• 250m  

• 15 Sit Ups 

• 10 Ring Row  

• 3-5 Atomic Burpee