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. In teams of 3
Only 1 person working from each team
2min
Max calorie row
2min
Max Burpees
2 min
Max Power clean and jerks @ 45/30kg
As a team
200 DU’s or 350 single unders
2 x Up and back walking lunge In the front Rack at 45/30kg
Run 400m as a team (time stops when last person is in)