Mi-30/30

Warm-Up: 
10 Squats
8 Push-ups
6 Sit outs / side
4 turf jogs
2 Pull-ups

Workout: 4 x 6 min AMRAPS
 A. "Bootylicious"
1 Sled Push
10 Dead Lifts
 20 KB Swings

B. "Baby Got Back"
10 bent over rows
10 Front Raises
8 Plank - Pushups

C. "Suns out guns out"
12 BB bicep curls
10 BB Roll outs
8 BB Lying Chest Press Crunch

D. "Abs of Steel" 
250m Row
12 V Sit-ups
50 Singles Jump Rope
100m Row
12 Leg Drops
50m Row
25 Singles