Warm up: 20 lunges, 20 squat thrust, 50 JJ
6 rounds
- Row – 100,200,300,400,500,400
- Kettlebell swing two hands – 5,10,15,20,25,20
- Wallball – 5,10,15,20,25,20
- ABMAT sit-up – 5,10,15,20,25,20
- Ski 100 every round
- Shoulder press 5 every round
Finish: 20/10×4 each !!!static!!!
- Airdyne
- Bar hang
- Waiter walk
- Farmer carry
- Boat/Canoe