Buy In: 20 meters- pvc overhead walking lunge, bear crawls down and back, cartwheels left side, cartwheels right side.
Tabata, alternate every 20 seconds between wall balls and burpees. This equals 4 sets of each movement (4 minutes total).
5 reps/side Turkish getups. No bonus points for skull fractures or shoulder girdle trauma.
Row 500 meters
5 Rounds of Cindy (5 pullups, 10 pushups, 15 airsquats)
1 Round of Helen (run 400 meters , 12 pullups, 21 KB swings (35/53)