Warmup
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Conditioning
5 Rounds :30 work / :30 rest
30 Air Squats
20 KB Swings (53/26)
10 Box Jump Overs (24/20)
20 HR Pushups
30 Wall Ball Shots (20/14)
Complete the 5 rounds as fast as possible but rest every other 30 sec is required. You must finish all reps of each movement before moving on even if you do not finish in the 30 sec.
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