FDP & Mike P

Part I. 14min AMRAP:
10 Pull-ups / Bent Over Rows / Box Dips
10 Weighted Squats
10 Box/Broad Jumps (6’/5′)

Score Total Reps.

Part II. From RockFit:
4 Rounds:
15sec hollow rock hold/tuck
15 sec flutter kick
15 sec leg raise (don’t let heels touch ground)
15 slow bicycles
30 sec rest

*all movements can be done without any weight. If you have a DB or KB, hold it over your head to make this more challenging.