2-3 rounds for time
250 m row
10 Db squats (Advanced 18 kg / Beginners 10 kg)
10 Db Shoulders Push Press ( 18 kg / 10 kg)
20 Medicine ball sit-ups (5kg /10kg)
250 m Row
10 Over The Row Burpees
10 Sumo Deadlift High Pull (20 kg/40 kg)
10 reverse Pull-ups
20 Leg raises
250 m Row
10 Jumping Squats
10 Jumping Lunges
20 Wall Sits To Medicine Ball Twists (5 kg /10 kg)
250 m Row
Rest 3 minutes
