3 Rounds
12 Band Good Mornings
6 Hanging Scap Retractions
12 Alt Samson Lunges
6 Plank to Squat
Two rounds
In 4 Minutes:
Bike 30/20 Cals
21 Burpee Box Jump Overs
Max Push Ups in remaining time
Rest 4 Minutes
In 4 Minutes
Row 30/20 Cals
30 KB Swings (M:32/W:20)
Max V-Ups in remaining time