300m Run (1 Lap Jog)
3 Rounds: (Warm-up Pace)
10 BW Good Mornings
10 Shoulder Taps (5e)
10 Hollow Rocks

Every 4:00 x 3 Rounds:
300m Row
Then, AMRAP:
8 KB Horn Rows
8 KB DL HP
8 KB Goblet Thrusters

Rest 4’

Every 4:00 x 3 Rounds:
300m Run or 15/12 Calorie Bike
Then, AMRAP:
8 Plank Jump-in, side to side
8 Rocket Jumps
8 Abmat Sit-ups