21 – 15 – 9
Cals Row
Burpee over Row
Time: 6:34
Every 3.5 mins for 14 mins (4 rounds)
9 cal on bike
10 wall balls heavy – 7kg
10 plyo lunges (each leg)
3 rounds for quality
15 fast mountain climbers (each leg)
15 russian twists @16kg KB
30 sec hollow hold (hard – can only hold max 15s and stagger to finish)