Warm-up:
20Y High knees
20Y Butt Kickers
20 Jumping jacks
20 Squats
10 Push-ups
60s Fast feet (on my count)
COTD: With a partner (Partner A will row, Partner B will perform exercise then switch) Anytime you set, drop or stop the exercise you will have to do 5 burpees)
2 Rounds:
500M row (10 KB DL, Remaining time farmer carries)
400M row (10 KB Front rack squats, Remaining time front rack hold)
300M row ( 20 Jumping lunges, Remaining time walking lunges)
200M row (5 Pull-ups, Remaining time dead hang)
100M row (5 Weighted push-ups, Remaining time plank w/shoulder tap)
8 Rounds: With a partner
20Y Banded sprints
12 Burpee ball throws
Ab circuit: 2x
8L/R Hanging scissors
30 Decline plank toe taps
20 X’s (Opposite hand and leg touch)
8L/R DB/KB Windmills
20s KB weighted side planks (Left and Right)