WARM UP

2MIN cardio of choice
-THEN-
3MIN AMRAP
4 pause box dips
10 shoulder circles
4 small box jumps

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

9MIN AMRAP:
3 renegade rows*
9 box jumps
100m run

*pushup/row/row