SWOD

Overhead Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD

For time:
200/150 Calorie Row

Note: Working 2 min on/1 min off.  Begin each round with 10-9-8-7-6-5-4-3-2-1 Burpees, if still working after 10 rounds just Row.

……….

BURN

6 minute AMRAPs
(w/ 30 butt kickers and rest between stations)

Station 1:
10 Shoulder Taps (2 for 1)
10 Pendulum Lunges
25 Russian Twists

Station 2:
10 Jump Squats
10 Triceps Dips
25 High Knees

Station 3:
10 Box Jumps
10 Push Presses
25 Flutter Kicks

Station 4:
10 Abmat Sit-ups
10 Inchworms
25 Cleans