Choose your adventure…

Flush: 5 rounds of
15 Slamball Clusters
20 Atomics
60sec Plank
400m Run/Row

Weightlifting:
A) Every 90sec for 12min: PC+HSC+PP+PJ
B) 4×8 Bench Press
C) 4×8 DB Row

Endurance:
(600m Run/Row, 60sec Rest)x3
(400m Run/Row, 45sec Rest)x3
(200m Run/Row, 30sec Rest)x3