Rowing, farmers walk and sled work
In 30min:
- 3km row
- 300m farmers walk
- 300m sled push/pull
Keep moving the whole 30 minutes. You can partition the distances and movements as you like (e.g. 3 x 1km + 100m + 100m).
DB side bends and russian twists
Finisher:
- dumbell side bends (heavy)
- russian twists on ghd (med ball)