WOD:

#Fortay

40 Minutes on a cardio piece (Pick Assault Bike, Rower, Erg Bike or Ski Erg) Conversational pace

Every 5 Minutes complete:

10 Russian KB Swings

100ft Single Arm Farmers Carry (Each) **100 Down – switch- 100 Back

:20 Second Hollow Body Hold

**As mentioned, Every 5 minutes (0-5-10-15-20-25-30-35), complete 10 Russian KB Swings, 100′ single arm farmers carry, and a 20 second hollow hold

Complete 100 feet on each arm with a dumbbell or a kettlebell

Use a weight you’ll be able to go unbroken with throughout

CASHOUT:

2-4 Rounds

10 Barbell Curls (3 seconds down)

15 DB Skull Crushers