Warm Up:

500 m Row/ 4 Laps

25 Arm Circles (fwd & bk)

25 Sit Ups

25 Push Ups


Midline Work:

7 Minutes

45 Sec. Work

15 Sec. Rest



2 Rounds For Time

30 Wall Balls (20/14)

20 Burpees

10 KBS (53/35)

Run 2 Laps /200 m Row

30 Burpees

20 KBS (53/35)

10 Wall Balls (20/14)

Run 4 Laps / 500 m Row

30 KBS (53/35)

20 Wall Balls (20/14)

10 Burpees

Run 6 Laps / 700 m Row

*Penalty - 5 Burpees for any stop/drop/rest Wall balls




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