A. E2.5M x 4 sets ;AHAFA
6-8 Bench Press + 6/6 DB Bicep Curls
B. Alt Intervals, 1 min on : 30 sec off x 3 sets each
B1. AirBike (anyhow)
B2. 30/30 sec Side Throw to wall (SlamBalls)
B3. Balance Burpee to plate
B4. 30/30 sec Single arm OH Carry ;AHAFA
B5. Run in place jump rope

2 man chipper. 35min TC.
*Every 5 minutes you stop what you are doing and row 200m*
1000m Row
100 Air squats
90 Split jumps
80 Sit-outs
70 SDHP
60 KB Clean
50 Goblet Squat
40 Wall balls
30 Pull ups
20 Burpees
10 Atlas Ball Over Shoulder (Heavy!)
6 Rope climbs