0-6 mins

Run 400m

21KB Swings

21 Bar Touching Burpee’s

Max Wall Ball

6-12 mins

Run 500m

18 KB Swing

18 Bar Touching Burpee’s

Max Wall Ball

12-18 mins

Run 800m

15 KB Swings

15 Bar Touching Burpee’s

Max Wall Ball

18-23 mins rest

23-29 mins

Row 50 cals

40 Ab Mat Sit-Ups

Max DB Snatch

29-35 mins

50 DB Step Ups

40 Ab Mat Sit-ups

Max DB Snatch

35-41 mins

50 Cal Bike

40 Ab Mat Sit Ups

Max DB Snatch