• Warm-Up
  • 50’ Ostrich Walk
  • 50’ Horse Walk
  • 50’ Spider-Man
  • 2 Rounds
  • 200m Row
  • 10 Samson Lunge 

  • Metcon
  • From 0:00-8:00
  • 75 Wallballs 20/14
  • 1:00 Plank on Elbows
  • 25 Kettlebell Swings 53/35

  • From 8:00-16:00
  • 50 Wallballs 20/14
  • 1:00 Plank
  • 50 KBS 53/35

  • From 16:00-24:00
  • 25 Wallballs
  • 1:00 Plank
  • 75 KBS 53/35

  • **Conplete all work in allotted time and rest remainder of set time limit**