Warm Up

400 m Run / 500 m Row

20 Sit Ups

20 Wall Balls (20/14)

20 Push Ups





Build to your heaviest 1 Rep Max



800 m Run (1200 m Row)

50 Sit Ups

400 m Run (600 m Row) 

50 Burpees

400 m Run (600 m Row)

50 Push Press (45/35)

400 m Run (600 m row )

50 Wall Balls (20/14)

400 m Run (600 m Row )

50 Push Ups

800 m Run (1200 m Row)





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