Warm up
Row 2k in 8 min

Progression
30 x HSPU
40 x Pull Ups
50 x KB Swings
60 x Sit Ups
70 x Burpees

Breathing Ladder 30 min, 1 to failure and back down to 1:
Take 1 breath and perform 1 Medicine Ball Slam/Thruster/Burpee/Box Jump while holding your breath.
Take 2 breaths and perform 2 exercises while holding your breath.
Continue until you cannot hold your breath and perform the required reps, then work your way back down to 1 rep.

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

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