Warm up:
2 min cardio
5L/R TGU Crunch
4 Rounds:
4 TGU
6 Pull ups
9 Push ups
15 Squats
20 Ab mats
15M Amrap:
7/10 Cal Bike
20Y Banded suitcase carry
3L/R KB complex (3) Swing, Clean, Squat, and press)
5L/R SA Burpees
Workout: 3x
300Y run/375M row/375M Skerig
50 SU/20 DU
15 Ball slams
15 Hollow rocks
60s Plank
Cash out:
100 Walking BW lunges