3’ Row or Bike
3 Rounds (Warm-up Pace)
10 Good Mornings
5e Tabletop Bridges
6 Inch Worms + Push-up

2’ On / 1’ off – Finish exercise then do AMRAP for the remaining time. Be ready to switch exercises every 3 rounds.

Round 1-3: Bike 10/8 Cal + AMRAP MB Slam

Round 4-6: 100 Jump Rope + AMRAP SL Alt V-Up

Round 7-9: 250m Row + AMRAP KBS

Rotating Tabata 20″ on/10″ off x4 round each
MB Punch Slams
Plank Shoulder Taps
Russian Twist