A. Warm Up
In Pairs
2 rounds
20 Wall Ball Throws to partner
20 burpee over partner
20 wall ball sit-up pass offs
B. Core
3 x 1 min weighted planks
Super set with
1 min Ankle mobility /side
C. Aerobic capacity Test
5 rounds for time (30 min cap)
Run 1km or Row 1km
15 thrusters @ 35/20kg
15 burpees
15 pull ups