10′ Dynamic Warm up
Resisted Walk + Resisted Sprint 5x20m
Split into 2 groups
10′ Amrap
200m Run
20 BB Thruster (20/15kg)
25 Ab Mat Sit ups
30 Double Unders (60 Singles)
Rest 2′ and switch
10′ Amrap
200m Row
12 Super Burpees over rower
20 SA Walking Lunge (10 steps each) (1×40/25lb)
20e MB Russian Twists