[COMPETE/TRAIN]
AMRAP 4:
21/15 Calorie Row or 400 M Run
21 Toes to Bar
21 Front Squats 65/95 M55/85

[Rest 4 Minutes]

AMRAP 4:
15/12 Calorie Row or 200 M Run
15 Toes to Bar
15 Front Squats 85/115 M65/95

[Rest 4 Minutes]

AMRAP 4:
9/6 Calorie Row or 100 M Run
9 Toes to Bar
9 Front Squats 95/135 M75/105

[SWEAT]
AMRAP 4:
21/15 Calorie Row or 400 M Run
21 Toes to Bar
21 Front Squats 45/65 M35/65

[Rest 4 Minutes]

AMRAP 4:
15/12 Calorie Row or 200 M Run
15 Toes to Bar
15 Front Squats 55/85 M45/75

[Rest 4 Minutes]

AMRAP 4:
9/6 Calorie Row or 100 M Run
9 Toes to Bar
9 Front Squats 65/95 M55/85

AFTER PARTY- 4 Sets:
50 Double Kettlebell Foot Front Rack Walking Lunge 35/53
12 Weighted Abmat Sit-ups

AT HOME
AMRAP 4:
15 Ten Meter Shuttle Runs
21 Toes Raises
21 Air Squats

Rest 4 Minutes

AMRAP 4:
12 Ten Meter Shuttle Runs
15 Toes Raises
15 Single Dumbbell Goblet Squats 35/50 M25/40

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Double Dumbbell Front Squats 35/50 M25/40

EQUIPMENT-FREE
AMRAP 4:
15 Ten Meter Shuttle Runs
21 Toes Raises
21 Air Squats

Rest 4 Minutes

AMRAP 4:
12 Ten Meter Shuttle Runs
15 Toes Raises
15 Air Squats

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Air Squats