Warm Up: 2 rounds
400M run + 25ft bear hug medicine ball lunge + KB complex( 5 swings, 5 goblet squats, 5 headcutters ) + 10 banded steps
WOD: For Time
1500M Row + 100 DU’S/ 200 SU’s + 25 burpees + 75DU’s/150 SU’s + 1200M Row
Finisher: 4 sets
:30 second ring plank + :30 rest + :30 second glute bridge hold + :30 rest
Ex Credit: 3 rounds
8 DB hammer curls + 12 DB skull crushers