Warm up:
The usual
Then:
20/25 Bike cal
20Min
40y Sled push then 40y run
8L/R SA Clean to squat to press/5 Tire flips
5 Burpee box jumps/step ups
10L/R Alt. Hanging straight leg lifts
2 Monkey bars/20s Dead Hang
250M Row/Ski
3 Rounds:
10 2KB Deadlift
10 Weighted Front Lunges
10 Weighted Back Step lunges
10 2KB Squat
3 Rounds:
10L/R DB standing side crunch
10L/R X crunches
20 Hollow rocks
30 Toe touches
Burnout:
200 SU/75DU
100 pulsing squats
20L/R Single leg push ups