Every 2 mins for 24 mins, alternating between:
AMRAP Man Maker
30 AbMat Sit-ups
25 Row Calories
Rest 2 mins
*Increase weight for the Man Maker each round (light, moderate, heavy)

Post Work
3 rounds for quality of:
10 Plate Lateral Raises, pick load
10 Plate 45 Degree Raises, pick load
10 Plate Front Raises, pick load
10 GHD Plate Muscle Snatches, pick load