A. Warm-Up
3 rounds
10 kb Swing
10 Goblet squat
5 1 arm OH lunge p/side
A2. Activation
OH Plate Lunge (1length)
20 russian twists
B. Chipper
In pairs or threes:
30 min AMRAP (total work done as a team)
Run 400m
40 Burpee Box jumps
20 Pull Ups
5 lengths of gym (wall to wall) walking OH lunges. with 10kg plate
10 Power cleans 60kg/40kg
D. Cool Down/Mobility