7 min 85% effort

– Row 150m

– 5 burpee chin ups

rest walk 3 mins

 

7 min 85% effort

– 10 walk lunges

– 8 kbs 1.5pd

– 8 situps

rest walk 3 mins

 

7 mins 85% effort

– 25 DU

– 5 PS (115/75,95/65,75/45)

– 5 box jump sd (24/20”)

rest walk 3 mins

 

7 mins 85% effort

– 7 wall balls 20# 10′ target

– 7 back ext

– Row 150m

rest walk 3 mins