8am Endurance-
Row and run time
40 cal bike or ski buy in
Row 800, run 800
row 400, run 400 x4 (repeat this sections 4 times
row 800, run 800
40 cal bike or ski cash out

9am and 10 am

6 rounds for time of:
15 Wall Balls, 20/14 lbs
8 Kettlebell Swings, 70/53 lbs

REST 5

21-15-9 reps, for time of:
Knees-to-elbow
Push-up
Calorie

Rest 5

3 Rounds for time
10 Front squats from the ground 185/135
30 doubles