Must complete each movement before moving on onto next one.

• 2km row
• 50 x 20kg kettlebell swings 30 @ 35
• 50 x 8kg wall balls 30 @ 10
• 50 x dip
• 50 x 16kg dumbells hammer curls 30 @ 25
  
• 50 x toes to bar 30
• 50 x 40kg Manpower Micks (G2O)
  
• 50 x 30" Box Jump 30
  
• 50 x 40kg Floor Sweepers 20
• 50 x pull ups 30
• 50 x push ups 50
• 50 x sit ups 50
• 1.7km run