4:00 ON 1:00 OFF-1x2 (AMRAPS)--------------(1)--------------
8 Cal Row + 8 Dips (Scale to Push-Ups)--------------(2)--------------10 D-Ball Over Shoulder + 10 COS Rev Fly*--------------(3)--------------
12 Toe Touches + 2 Burpee Shuttle Runs**
*Squeeze for 3 count in the back
**Perform one burpee at each end before running back, down & back is 1