3 rounds of:100 DU
7 MU (sub burpee pull ups)
Rest 3 minutes
3 rounds of:
500M row
10 box overs + 15 sit ups
ABS
1 minute weighted plank 25/15
15 reverse crunches(on your back, feet in the air together, lift hips in a controlled manor 15x)
10 elbow touches per side(get in a side plank and rotate your torso until your elbow touches the floor and come back.
