Warm Up
*500m Row
*Lunge/Foot Crossovers
*Spiderman Crawl/Foot Pulls
*Gymnastics Bear Crawl/Reverse Bear Crawl
*2x Forward Hops/Side to side Hops
*3 Rounds of 3 Box Jumps/2 per arm KB clean and push press
then
12 Min AMRAP:
12 Abmat Sit Ups
12 Box Jumps 24/20 in
12 One Arm KB Overhead Squat 53/35
Cash Out:
3-2-1
Rope Climb
*250m Row in between rounds