4’ Row (Fish Game)
3 Rounds: (Warm-up Pace)
10 BW Kang Squats
10 Shoulder Taps (5e)
10 Hollow Rocks

MB Underhand Vertical Throw 4×5
MB Slam (for power) 4×5

Every 3’ x 8 sets (2 Full Rounds)
1.) 500m Row

2.) 25 Wall Ball Catch and Release
20e Mountain Climbers
15 V-ups

3.) 300m Run (6 laps on track)

4.) 25 KB Swings
20e MB Russian Twists
15 Push Ups