3 Rounds: (Warm-up Pace
150/100m Row
10 BW Good Mornings
10e Shoulder Taps
10 Hollow Rocks

Every 4’ x 4 Rounds:
300m Run
20 BW Squats
10 Shoulder Tap Push Ups (tap ea. side + pushup = 1)

2-3′ Rest

Every 2’ x 4 Rounds:
60 Jump Rope Contacts
15 Plate Thrusters
10 V-ups

2-3′ Rest

EMOM x 4 Rounds:
12e Mountain Climbers
12e Bicycle Twists