5 mins 90% effort

– Row 150m

– 25 DU

rest 3 mins

5 mins 90% effort

– 10 KB swings (53/35)

– 10 walking lunges

– 12/10 cal AD bike

rest 3 mins

5 mins 90% effort

– row 150m

– 5 burpees over the erg

rest 3 mins

5 mins 90% effort

– 7 medball situps (20/14)

– 7 HR pushups

– 7 box step ups 24″

rest 3 mins

5 mins 90% effort (increase reps by 2 every round)

– 2 wall balls 20# 10′ target

– 2 pull-ups