Warm Up:
3 rounds
1 Min Bike
10 Lunges
5 Inchworms
6 PVC Pass Throughs
8 Goblet Squats

Workout:
24 Min AMRAP
24 Cal Row (sub 20/18 cal bike of 24 cal ski)
24 Push Ups
24 Box Jumps 24/20 Or Step Ups
24 KB Swings 53/35 INT-45/25 BEG-35/20
–Coaches Notes–
With the volume of this workout being on the higher side make sure your movements(Particularly The Box Jumps) aren’t rushed in those later rounds. Pick good working sets and keep that pace, don’t try to over reach for reps in the sets you give yourself.

**Optional Accessory Work**
Option 1:
6x100m Sprints
Rest 1:1
Option 2:
Candlestick Conditioning
5 to 7 Minutes on the different progressions
Option 3:
Russian Twists((Video Posted Below))
3×12
Use a DB, KB, Slamball, or Wallball for weight if you want to.