WOD

10 Sets @ 80% Sustainable Effort:

100m Run

16 Alt Walking Lunges *no weight

6 KB Swings @ 24/16

25 DU’s (50 singles)

Rest 1 Min

+

20 Min @  80% Sustainable Effort:

15 Cal Row/Bike/Ski Erg

6 Burpee Box Step Overs @ 24/20 w/ step down

100ft Farmer’s Carry @ 24/32

45s Forearm Plank or 20-30s Hollow body hold