WARMUP X3
A. Jump rope 50
B. Ring rows 10

AMRAP 20
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