4 sets

50ft lunge

:30 wall sit

100ft shuttle

:30 plank

20 cal echo bike into
3 sets
5 pushups
:30 plank
15 shoulder taps each

5 sets

5 box step ups each leg

:15 hang

30 ABMATS

5 sets

5,5,5,3,2 deadlift

ss/

15 ring rows

Amrap 7

:30 plank

15 Russian twists each

5 burpee to rig

For time

10 - 8 - 6 - 4 - 2

Deadlift

25-20-15-10-5

Situps

150m row after each