500m row
12 reach and pull grass
20 walking lunges
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing outward hip circles
10 toe touches rounding back
stretch: pigeon, couch, scorpion

4 Rounds
12 Box Jumps 24/20"
50 KB Swings 55/35
40m Waiter + Farmer Carry 55kb+30db/35kb+20db (dumbbell in hand locked overhead,  Kettlebell hanging by side of body in farmer carry, switch hands at 20m)
8+8 Alt. Pistol Squats