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