2km row

3 Rounds of:

15 KB RDL
15 TRX push ups
20 KB swings
30 Seconds hollow rock hold

3 Rounds of:

5 Sandbag manmakers
  • While holding a sandbag go down with bag in hand, do a burpee kick out, 1 mountain climber each leg, push up, bring legs back in, stand up while cleaning the back, do one sandbag front racked squat and press. That is one rep.
300m run