Warm Up

Row 500 meters
Then
3 Rounds
10 Kettlebell Pull Overs
10 Kettlebell Halos
10 Kettlebell Around the Worlds
10 Kettlebell Figure Eights
10 Kettlebell Windmills

Workout of the Day

15 Devil Press 30’s/20’s
30 Toes to Bar
45 Wall Ball Sit Ups 20/14
60 Weighted Walking Lunge Steps L+R=2
30’s/20’s
1000 meter Row
60 Weighted Walking Lunge Steps L+R=2
30’s/20’s
45 Wall Ball Sit Ups 20/14
30 Toes to Bar
15 Devil Press 30’s/20’s