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“Give it your all and you will never wonder what could have been”

Assault bike
10 Min@cardio pace(you should be able to keep the same pace throughout)
Kettlebell Carry
10 min
Overhead carry left hand 50 feet
Overhead carry right hand 50 feet
Front rack carry left hand 50 feet
Front rack carry right hand 50 feet
Suitcase carry left hand 50 feet right hand
suitcase carry right hand 50 feet
Row
10 Min@cardio pace(you should be able to keep the same pace throughout)
Mid-Line
10 min
:30 sec hollow rock :30 sec
:30 sec weighted hip extensions
:30 sec side plank right side
:30 sec side plank left side
:30 sec lateral ball slams right side
:30 sec lateral ball slams left side