250 row or run, 2x ext oblique opener 5x2s, sandbag carry (back and forth), 5 sandbag squats

strongfit: every 2min for 10 total rounds:

5 supinated barbell row, 5 sandbag toss (throw as high and as far back as possible) Tosses should only be done outdoors!!!

Core Circuit: 3rounds with 1:00 rest between rounds

30 flutter kicks, 20 reverse crunches, 10 alt. toe touch v-ups (scale- bicycles)