Warm up: 2:00-0:20- row – jump rope 

6:00/1:30 amrap 3x 

• 5 push ups 
• 5 double KB row 
• 5 KB squat thrust 
• 5 double KB swing 
• 10 abmat sit-up 
• 100m row 

1:00/1:00 – 5x 

• Jump rope 
• Bear crawl