3 Rounds Warm up pace
300m Run
10 Squats + 10 Good mornings + 5e Lunges

Relay Race: Teams of 3-4
Everyone Does 3 Rounds
20m Plate Push + Carry Back (15/10kg)
20m SA OH KB Carry + Other arm coming back (24/16kg)
20m Bear Crawl Down + Run Back
20m Plate OH Walking Lunge + Carry Back
2x40m Run down and back

Intervals 6x each 30″ on/30″ off (rest 60″ btw)


Alternate: Super Burpee/V-up