Warm Up (5 Mins)
5 Russian Step Ups/side
10 Burpees w/o push up
10 Banded Pull aparts
10 Banded Protractions/side
10 Banded Pull Downs
1 Min Moderate Bike

Metcon: 19 Mins 
4 x 4 Min AMRAP w/ 1 Min Rest Between
10 Box Jumps
10 Ring Rows
10 Burpees