1/30

A.  Goblet lunges, 14 alternatingx3; rest 1:30

All at 35# KB.

B.  V ups, 10x4; rest 1 min

Did this.

+

1 min max wall ball 10#/whatever height your form looks good on

1 min max box jumps 

2 min max assault bike

rest 1 min

x2

Round 1: 

26 Wall balls (10# ball to a random target where form was good)

19 Box jumps (20" box)

21.4 cal on assault 

Round 2: 

27 Wall balls (10# ball to a random target where form was good)

20 Box jumps (20" box)

21.8 cal on assault 

+

For total time including rest:

Row 600m

rest 2 min

Row 400 m

rest 1 min

Row 200 m

Total time: 8:18.3 

Not sure I allowed enough time between both (was about 4 minutes rest between the two).

+
:30 sec puppy dog stretch
:30 sec couch
:30 sec spiderman
:30 sec pancake
10 single sided glute bridgesx3

Did all of this.