Build

  • Butt Kickers
  • High Knees

Then

  • 5x Wall Squats
  • 7x Situps
  • 7x PVC Passthrough

Assault the Castle on the Sea

  • 500 meter row
  • 50x wall balls
  • 50x mace strikes
  • 50x slamballs (100)
  • 50x gravediggers (100)
  • 500 meter row (1000)

Finnisher: Shield Maidens Tale

4 Rounds

  • 30 bicep curls
  • 30 hallow holds