Warm up: 2 rounds for quality of:

Row, 1 min

18 AbMat Sit-ups

Run 200m

12 Supermans

Row, 1 min

12 Hollow-Rocks

Strength/Skill: Light work

Every 3 mins for 24 mins do:

Run, 400 m

16 Kettlebell Swings, pick load

8 Stationary Dips, pick load (use box or rings)

METCON: Chipper

For time:

60 Dumbbell Alternating Reverse Lunges, pick load

50 Dumbbell Push Press, pick load

40 Burpees

30 Toes-to-bars or Hanging Knee Raises

Time Cap = 12 minutes