Warm Up
3 rounds
10 iron cross (each side)
10 scorpions (each side)
5 arm circles forward
5 arm circles backwards
10 jumping squats
-into workout prep-
2 Rounds
10 Ring Rows
5 Burpees
10 Cossacks Squats
3 rounds
10 iron cross (each side)
10 scorpions (each side)
5 arm circles forward
5 arm circles backwards
10 jumping squats
-into workout prep-
2 Rounds
10 Ring Rows
5 Burpees
10 Cossacks Squats
Ring of Fire
Tabata Row (20 rds)
*Scored by total meters
Folsom Prison
@15:00
15 minute AMRAP
10 Strict Pull Ups
20 Push Ups
30 Air Squats
Accessory
3 sets
20 Banded Pull Aparts
15 Hip Extensions
10 Sotts Press
