Resisted Backwards Runs: 7 x 30m
Strict Pullups 5×5 add weight if necessary to challenge
Back Squat 5×6
2 rounds: 1 min work, 1 min rest interval – Cumulative rep count
Calorie Row
KB swing (24kg, 16kg)
V-ups
Goblet Squat (24kg, 16kg)
OH walking lunge steps (20kg, 10 kg)
RX+
18 Ground to Overhead (70kg / 50kg)
18 Chest to Bar Pullups
12 Ground to Overhead (70kg / 50kg)
12 Chest to Bar Pullups
6 Ground to Overhead (70kg / 50kg)
6 Chest to Bar Pullups