• WARMUP
  • Run 400m
  • Ostrich Walk x2
  • Crab Walk x2
  • 5 Shoulder CARs each side
  • 20 Plank Shoulder Taps
  • :30 Squat Therapy
  • OLY
  • Every 90 seconds for 9 mins
  • 2 Squat Cleans – start at 65% and climb
  • METCON
  • 5 Rounds
  • 15/12 Cal Bike
  • 12 Strict HSPU (No Kipping)
  • 10 Front Rack Lunge Steps 135/95
  • 12 C2B Pull-ups 
  • Rest 90 seconds between rounds