Warm Up:  7 Min AMRAP 

• 200m  

• 15 Banded Good Mornings 

• Slam Ball Hug Carry Down and back

• 5 Push Ups 

Every 4 Minutes for 24 Minutes 
Min 0-4 & 8-12 

• 10 Cal Bike 

• 20 Step Ups 

• 30 Db Snatch/ Lunge/ 1 min Plank (Alternate)

• 40 Jump Rope 

Min 4-8 & 12-16 

• 10 Lateral Overs  

• 20 Plate Ground to Overhead 

• 30 Sit ups 

• 40 Air Squats 

Finisher: 2-3 sets 
5/5 Side Plank Rotations 
15 Hollow Rocks 
20 Glute Bridge