Warm Up (5 Mins)
5 Min AMRAP for Quality:
10 Plate Jumps
10 Cal Row
10 Cat Cow

Row Interval (6 Mins)
30 sec Sprint
60 sec Light Row
40 sec Sprint
60 sec Light Row
50 sec Sprint
60 sec Light Row
60 sec Sprint

Metcon (15 Min cap)
50-40-30-20-10
Double Unders (2:1 singles)
Sit ups
250/200 M row between each round