Warm Up
10 Cal Ass Bike/ 15 Air Bike
Band Thruster
Band Pull Apart
Band Good Morning
Metcon
HIIT.29.08.18
Grab a pair of DB (7.5/5)

30work, 15 rest, 5 rounds
Do 15 Burpees before u start each round
Renegade Row
Deadlift to Upright Row
Mix Shoulder Raises
Sit Up & Press
1 min rest

Finisher
Do it in interval AFAP 4 Rounds of 90 sec work, 30 sec rest
Walking Lunges to 1 Hang Clean + 1 Thruster
Walking Lunges to 1 Hang Clean + 2 Thruster
Walking Lunges to 1 Hang Clean + 3 Thruster
Walking Lunges to 1 Hang Clean + 4 Thruster
etc…