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Warm-up 500m Row
30 Seconds Per Side Sampson, Pigeon, Iron Cross
2 Rounds: 5 Inch Worms 10 Spiderman Lunges 10 Pass Through 10 OHS 10 Good Mornings Metcon Metcon (AMRAP - Reps) 3 Rounds for Reps: 1 Minute Max Effort Bike (cals) 1 Minute Rest 1 Minute Max Effort Burpees 1 Minute Rest 1 Mintue Max Effort Row (cals) 1 Minute Rest 1 Minute Max Effort Wall Balls (20/14) 1 Minute Rest
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