<p>1:00 Bike<br />0:30 Push-Up + Down Dog<br />0:30 Knuckle Draggers<br />0:30 Squat to Stand<br />0:30 Side to side Lunge</p><p><strong>with an empty barbell</strong><br />0:15 Good Mornings<br />0:15 Back Squats<br />0:15 Strict Press<br />0:15 Stiff Legged Deadlifts<br />0:15 Front Squats</p>

<p>10 minutes</p><p>3 rounds</p><p>Ring Plank Hold Seconds (30sec)</p><p>into<br />30 Second Superman Hold<br />50′ Double Dumbbell Overhead Walking Lunge</p>

<p>On the 2:00 x 10 Sets:<br />500/400 Meter row or 30/25 cal AB or 400 m run<br />AMRAP “Macho Man” (115/85)&nbsp;</p><p>"Macho Man":<br />3 Power Cleans<br />3 Front Squats<br />3 Push Jerks</p><p>*Score = Total Rounds of "Macho Man"</p>