30 russian twist to oh situp 15/10
30 rower pike ups
30 grasshoppers/side https://www.youtube.com/watch?v=nKuLhGkILR0
60 cal row
50m suitcase carry 20/12
:40 top of pushup plank
10 mckenzie pushups
This one is going to be trickier than you think it will be. Make it your goal to have your first 60 cals and last 60 cals be the same pace. If you can’t do 50m unbroken, lighten the load. Those should not be super heavy. You may switch hands as you desire on the suitcase carry.