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

20’ AMRAP:
300m Run
30 Squat jumps
500m Row
20 OH MB Lunges (10 ea side)
21/15 Calorie Bike
10 MB Laying to Standing

Ab circuit- 2-3 Rounds (1 min rest in between)

15 Wtd MB Abmat Sit-ups
15 MB Russian twist (30 total)
15e Alt SL V-ups