Warm up
6min Amrap Banded
15 DL
10 GM
5 pull aparts
100m run

Each section 3 rds 45 on/15 off w/ 1min rest btwn sections
Sec1
Alt DB curls
High pulls
Alt press
Sec2
OH DB lunges
Sumo squats
Jump squats
Sec 3
DB DL
Bent over row
Bottom of the burpee
Rest 2 min

Go every two mins 3 rds
Max cal bike for 45 sec