Warm Up: 8 minutes

100m
Prowler out 10yd, back 10yd
20 band pull aparts
:30 wall sit

1 round every 5 minutes for 25 minutes:

• 200m/ 1 min bike at steady RPM 

• 10 Strict Pull Ups/ Tough Ring Rows 

• 15 Push Ups  

• 20 Jumping Lunges/ Air Squats/ Kb Deadlifts/ Step ups/ Lat Overs (switch move each round)

• 25 V up/ Tuck Up