Warm Up:
Jog or Row 1 mile
200 single unders
Jog or Row 1 mile
200 single unders
Rest
3 Rounds for time of:
50 Plank Knee to Elbows
400 Meter plate carry 45/25
50 Plank Knee to Elbows
400 Meter plate carry 45/25
30 weighted sit ups 45/25
20 Overhead Plate Lunges 45/25
1 Rope Climb, 18'
Supplement:
50 Side Hip Raises per sideSupplement:
(side plank, drop hip, raise back to side plank)