Warm Up: 2x
200m
20 plank ups (elbows to hands) or shoulder taps
10 Push Ups
Lateral Band Walk down and back
Prowler Push down and back
3 Rounds
25/20 Calories Row/ Ski or 400m Run
20 Bench Press (#135/#85) * Or Db
* Scale to a weight you can complete comfortably 10 Reps
then..
1-2-3-4-5
Atomic Burpee
10-8-6-4-2
Hollow Rocks, V ups or tuck ups
then…
3 Rounds
10 Deadlift BB or KB
12 Ring Rows
15/12 Calorie Bike
*Rest as needed between