3 Rounds:  
:60 Run, Row, Ski or Jump Rope
20 Band Pull aparts
:30 hollow rock or hold 
10 Kb Deadlift High Pull

Goal is to move at a steady pace 
10:00 AMRAP 
- 200m  
- 15 banded tricep extensions 
- 20 walking lunges 
- 10 hanging knee raise, or tuck ups 

Rest /walk 2:00 

10:00 AMRAP 
- 15/11 calories bike  
- 15 Hammer Curl
- 20 alternating box step ups or Lat Overs
- 10 DB Push Press