WARMUP 30 SEC EACH X2
A. Squats
B. Squat jumps
C. Pushups
D. Plyo pushups
E. Sit ups
F. X and o

AMRAP 20
A. Sprint through the moves and recover before starting again
i. 20 ring squat jumps
ii. 10 push-up shoulder taps
iii. 10 box get overs
iv. 10 mountain climbers/ 10 high knees x3
v. 8 cal bike

TABATA HOLDS
A. Ring rows /hold top
B. Squats/ wall sit
C. Alt front raises/ hold 1 up
D. SL glute lifts/ hold bridge

FINISHER- 5 cal sprints