Warm Up:

  • 20 Cal Row
  • 20 Russian Lunges
  • 10 Hanging Shrugs
  • 10 Push Ups
  • 20 Stagger Stance Good Mornings
  • 20 Cal Row

Sprints:

10 Min EMOTM

  • 10/8 Cal Sprint

Workout:

17 Min AMRAP

  • 50 Cal Row
  • 50 Wall Ball Shots (20/14 to 10')
  • 50 Shoulder To Overhead 
  • 50 Box Jumps (24/20)