3 3

WARMUP

Tabata
Row OR Bodybuilders

In Remaining Time
10 Medball Squats
20 PVC Press
10 Box Pushups    protract scaps at top

BUYIN

3-4 RNDS
30 sec Hollow Hold
30 sec Heel Taps
30 sec Boat Pose
     Rest as needed

WORKOUT

10 min AMRAP 
2k/1750m Row
       In remaining time
AMRAP Wallballs  20/14

Rest 5:00

10 min AMRAP 
100/80 Cal Airbike
       In remaining time
AMRAP Burpees

BONUS

4-5 Rounds For Quality
5 Chinups      add weight as needed
20 Banded Curls
8 Floor Press       heavy
20 Banded Tricep Ext.