A: Core prep
20 V-ups right into 20 knee tucks + 1 min plank Rest 1 min x 4
B:6 RFT
15 WB
15 Box step overs holding 50/35 DBs
200m run
A: Core prep
20 V-ups right into 20 knee tucks + 1 min plank Rest 1 min x 4
B:6 RFT
15 WB
15 Box step overs holding 50/35 DBs
200m run
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym