3 ROUNDS
:30 Row or Bike (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog

Into...

TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 - R8 Single Unders

4 ROUNDS FOR TIME
75 Double Unders
25 Hand Release Push-ups
Then:
Rnd 1 500m Row
Rnd 2 400m Run
Rnd 3 25/20 Cal Bike
Rnd 4 40 Box Jumps 24/20

*20 Minute Cap

3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups

(No Measure)