Warm Up: EMOM: 10
200m
Down and backs (high knee, butt kick, lat walk, lunge and so on..)
Jump Rope
Front/ Lat Delt Raise (light)
Hollow Rocks or Hold or Flutter
AMRAP x 8 Minutes
7 Ring Rows
10 DB Shoulder to OH
15 Sit ups
AMRAP x 8 Minutes
7 Cal Bike
10 Hammer/ Bicep curl
15 Russian Twist
AMRAP x 8 Minutes
5 Burpee
10 Hanging Knee to elbow or tuck ups
15 Rope Slam
*rest one minutes between AMRAPS