Warmup

5 minute Treadmill

1000 Meter Row

Set 1

Ropes 4x times 30 seconds each (with 5 new rope exercises)

Set 2

AMAP / AFAYC

(As many as posible / As Fast As You Can)

10 minutes

10 Wall Balls

10 Mountain Climbers (5 each legs)

Farmers Carry (Dan 55lbs, Tim 50lbs)

Set 3

Elliptical 15 minutes (40/20 for the first 10 minutes and then steady for the last 5 minutes)

Total time 1 hour and 30 minutes