Modified session from Sealfit - due to time and current fitness level

5:00 minute foam roll

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3 rounds of:

33 unbroken double unders
33 wall ball - 20# / 10' target

recover between rounds until heart rate at 120/125 and 4 ms HRV

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3 rounds for time of:

10 Renegade man makers with 30# DB
50m walking lunge with 30# DB - done as 10 steps 10 breaths
Airdyne 25 calories

recover between each round until heart rate 120/125 and 4 ms HRV

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Row 500m - medium hard
100 count Leg Levers
Row 500m - medium / hard
100 count Leg Levers
Row 500m - easy below 145 heart rate