WARM UP

1MIN cardio
-THEN-
4MIN AMRAP
4 lunges
4 step ups
4 alt. knee to chest
4 bent over rows

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

WORKOUT: PUSH X PULL

6 ROUNDS FOR TIME: (15MIN CAP)
20 thrusters
20 bent over rows