This workout had our members in a bit of a state.

Doesn’t take to long so you could try it on your lunch break or if you are in a little bit if rush.

it goes as follows.

25 Slam Ball
25 Burpees
50 GOTH (use a weighted plate, touch the floor and bring to over head. Be sure to hinge at the hips)
50 Jumping Lunge
25 Burpee
25 Slam Ball

500m on the rower in 100m intervals take 30 seconds rest.

Give it a go. make sure you take 5/10 minutes to warm up.