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