2 rounds: 

• 200m

• 20 Pvc Pass thru

• 20 Band pull aparts 

• 20 Good Mornings 

3 Rounds:  

• 6/6 Single Arm DB Press 

• 6/6 Single Leg DB RDL

• 20 seconds hollow rocks/ Hold

2 Rounds for max Calories/ Reps.   
- 2 Minute Max Cal Ski/ Row 
*rest 30 seconds 
- 2 Minute AMRAP 10 Ball Slam, Down and back overhead carry w/ball  
*rest 30 seconds
2 minutes AMRAP 10 hanging knee raises + 10 lunges 
*rest 30 seconds 
2 Minute AMRAP Prowler Push 1 Way + 10 Push Up  
*Rest 30 Seconds 
2 Minutes of Planking every break = 10 Sit Ups 
*rest two minutes 
*repeat doing each move for one minute

Cashout: 1 Mile Bike Ride holding 60/50 RPM